Workout of the Day – November 11 2019
REMEMBRANCE DAY WOD: “Nutts” 10 HSPU 15 Deadlift @ 250/185 25 Box Jump @ 30/24 50 Pull ups 100 Wall Ball @ 20/14 200 double... Read More
Workout of the Day – November 9 2019
SKILL: Mobility Work WOD: 15 Clean & Jerk @ 135/95 30/20 Calorie Assault Bike 15 Clean & jerk
Workout of the Day – November 6 2019
SKILL: Pendlay Row WOD: 18 min AMRAP 20 Calorie Row 15 Pendlay row @ 105/75 10 Alt Pistols
Workout of the Day – November 3 2019
SKILL: Burgener Prep WOD: 30 min EMOM odd) AMRAP Squat Cleans even) Rest
Workout of the Day – October 31 2019
SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1... Read More
Workout of the Day – October 28 2019
SKILL: Tire Flips WOD: 12-9-6 Hang Power Cleans @ 135/95 HSPU -then- 12-9-6 Hang Power Cleans @ 115/75 Ring Dips
Workout of the Day – October 25 2019
SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set
Workout of the Day – October 22 2019
SKILL: Pendlay Row WOD: Alt. EMOM x 24 A) 10 Pendlay Row B) 10 Alt Pistols C) 10 DB Snatch – HAP
Workout of the Day – October 19 2019
WOD: 4 Rounds 400m Row 30 Wall Ball @ 20/14 20 Deadlift @ 225/155 10 Box Jump Over @ 24/20 -rest 3 min between rounds-
Workout of the Day – October 16 2019
SKILL: 1RM Turkish Get Up WOD: 16-14-12-8 T2B Pass thrus Sit ups