WOD

Workout Of the Day

Tuesday, July 23rd, 2019

Strength:  Stamina Squats - Alternating on the minute x 12 (6 rounds) Odd minutes - 3 front squats Even minutes - 6 back squats   Workout of...

Monday, July 22nd, 2019

Workout of the Day: "Perpetual" EMOM for 30 minutes (6 sets) of: Minute 1 - 6 deadlifts @ 60% of 1RM Minute 2 - 6/4 bar muscle-ups Minute 3...

Saturday, July 20th, 2019

Workout of the Day: "Nail Biter" 4 rounds: 1:00 toes to bar 1:00 power snatches 1:00 thrusters 1:00 calorie Assault bike 2:00 rest Barbell weight - 75/55 ...

Friday, July 19th, 2019

Strength:  Stamina Squats 4 rounds: 9 back squats - 70% of 3RM back squat   Workout of the Day: "Clean Sweep" Every minute on the minute for 20...

Thursday, July 18th, 2019

Gymnastics work:  Ring muscle-ups - max set 1 attempt for max reps   Workout of the Day: "Insufflate" 5 rounds for time: 10 reverse med ball burpees (20/14) 35 double...

Wednesday, July 17th, 2019

Strength/Gymnastics conditioning:  Romanian deadlift + HS Walk On the 2:00 x 5 (5 rounds): 5 tempo Romanian deadlifts Handstand walk practice* Tempo Romanian deadlifts:  4s negative, 1s pause in...

Tuesday, July 16th, 2019

Strength/gymnastics conditioning:  Bench press/pull-ups EMOM x 10: Odd minute - 3 bench press (climbing) Even minute - Max reps pull-ups in 40 seconds   Workout of the Day: "Death By Assault Bike & Sit-ups" Minute 1...

Monday, July 15th, 2019

Strength:  Stamina Squats - Alternating on the minute x 12 (6 rounds) Odd minutes - 3 front squats Even minutes - 6 back squats Workout of...

Saturday, July 13th, 2019

Workout of the Day: "Reciprocity" In teams of 3, complete the following for time: 180/150 calorie row  300 double unders 150 sit-ups 240 double unders 120 sit-ups 180 double unders 90 sit-ups 120...

Friday, July 12th, 2019

Workout of the Day: "Life Alert" AMRAP 4: 27/21 calorie Assault bike 21 toes to bar 15 power cleans (115/80) -Rest 4:00 AMRAP 4: 24/18 calorie Assault bike 18 toes to bar 12 power...