W.O.D.

180126 FRIDAY

“Chip Shot” AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups In this Open-style chipper workout, looking for athletes to choose a weight [...]

180125 THURSDAY

A. Sumo Deadlift Build to a Heavy 3-Rep B. “Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Calorie Assault Bike 150′ Shuttle Sprint [...]

180124 WEDNESDAY

"Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 [...]

180123 TUESDAY

A. Clean and Jerk Complex B. Classic “Handlebars” 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105) In this four round triplet, looking [...]

180122 MONDAY

A. Back Squat 3 Sets of 5 Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to [...]

180119 Friday

Classic “Guts and Glory” For Time: 15 – 10 – 5: Assault Bike for Calories Thrusters (95/65) - go light! 15 – 12 – 9: Row for Calories Hang Squat [...]

180121 SUNDAY

"Carried Away” 5 Rounds: 20 Abmat Sit-Ups 20 Jumping Lunges 100 ft. Kettlebell Farmers Carry (70/53) In this five round triplet, athletes will complete 10 jumping lunges on each leg. [...]

180118 THURSDAY

WOD “One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 [...]