Posts

Workout of the Day – June 5 2017

LIFT:

Jerk – 1 RM

WOD:

4 Rounds

1 min AMRAP Tire Flips

15 DB Thrusters @ 35/20

-Rest as needed between rounds-

Score total Tire Flips

Workout of the Day – May 2 2017

SKILL:

Tire Flips

WOD:

Tabata Front Squat @ 50% 5 x 2 wt.

Tabata Burpees to 6″ target

Workout of the Day – February 11 2017

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SKILL:

Core Complex

WOD:

Partner WOD 1 – 2 K row for time (switch as needed)

Partner WOD 2 – 3 min AMRAP Tire Flips (partner 1 flips then partner 2 flips back)

Partner WOD 3 – 4 min AMRAP

10 KB SumoDL Highpull (10 reps per partner)

10 Box Jumps (per partner)

(1 Round = 40 reps)

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Workout of the Day – January 27 2017

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SKILL:

Tire Flips

WOD:

AMRAP in 12

4 C2B pull ups

8 Alternating DB snatch @ 40/25

16 Russian Step ups @ 40/25

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Workout of the Day – December 28 2016

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SKILL:

500m Row for time

WOD:

5 Rounds

30 sec. AMRAP tire flips

30 sec. AMRAP box jumps onto tire

30 sec. AMRAP wall ball (unbroken)

Rest as needed between rounds

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Workout of the Day – December 19 2016

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SKILL:

Tire flips

WOD:

6 Rounds

10/5 Ring dips

Suicide sprint

-rest 45 sec-

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Workout of the Day – November 18 2016

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LIFT:

Push press – 3 RM

WOD:

4 Rounds of 1 min Intervals

Tire Flips @ 450/250

K2E

Row for Calories

-Rest-

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Workout of the Day – November 13 2016

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SKILL:

Partner Tire Flips – ME in 60 sec.

WOD:

AMRAP in 5

50 Calorie Row

Max reps pull ups

-Rest 1 min-

AMRAP in 5

100 Double under’s

Max reps Deadlift @ 185/135

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Workout of the Day – October 5 2016

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SKILL:

Tire Flips

LIFT:

EMOM x 12

3 C2B pull ups + 5 thrusters (HAP)

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Workout of the Day – September 23 2016

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SKILL:

Tire Flips – 50m for time

WOD:

5X

30 sit ups

15 Straight Leg Deadlifts @ 115/85

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