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W.O.D.

06/30/2019 Sunday Workout

WORKOUT FOR TIME 50 Burpees* into… 5 ROUNDS 12 DB Hang Power Clean (50/35) 12 DB Suitcase Box Step-Over (24/20) into… 50 Burpees *Cap Burpees at 5:00 for both Buy-In and Cash-Out. COOL… Continue reading

June 29, 2019 / W.O.D.
06/29/2019 Saturday Workout

WORKOUT “TRIPLE 7S” ON A 7:00 RUNNING CLOCK… Run Usher Field Loop then… Max Wall Balls (20/14) -Rest 1:00- ON A 7:00 RUNNING CLOCK… Run Usher Field Loop then… Max… Continue reading

June 29, 2019 / W.O.D.
06/23/19 Sunday WOD

RECOVERY WORKOUT AMRAP x 24 MINUTES 600m Run (EASY) 1:00 Plank Hold 400m Run (MODERATE) :45 Sit-ups 200m Run (HARD) :30 Bar Hang* *Tuck or L-Position Optional OPTIONAL FINISHER “RUMP… Continue reading

June 22, 2019 / W.O.D.
06/22/19 Saturday WOD

PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 60 Power Cleans (185/125) 120 Pull-ups 360 Double Unders 120 Pull-ups 60 Power Cleans *P1 works while P2 and P3 rest. Power… Continue reading

June 21, 2019 / W.O.D.
06/17/2019 Monday Workout

Warmup Workout 50/40 Cal Bike/Row 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50 Double… Continue reading

June 16, 2019 / W.O.D.
06/16/2019 Sunday Workout

PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 150 Wall Balls (20/14) 150 Russian KB Swing (70/53) 1 Mile Run *P1 works while P2 rests, split work as needed.Partners split run. After Party… Continue reading

June 15, 2019 / W.O.D.
06/15/2019 Saturday Workout

Skill 1 EMOM x 6 MINUTES MIN 1 & 2 – Ground to Seated L/R MIN 3 & 4 – Sit-up to Lunge L/R MIN 5 & 6 – Lunge… Continue reading

June 15, 2019 / W.O.D.
06/11/2019 Tuesday Workout

WARMUP STRENGTH 5×5 Push Press (20×1) WORKOUT FOR TIME 800m Run 25 Push Press (135/95) 800m Run 20 Push Press (155/105) 800m Run 15 Push Press (185/125)

June 10, 2019 / W.O.D.
06/09/2019 Sunday Workout

Workout EMOM x 30 MINUTES* MIn 1 — Russian Step-ups Min 2 — Alt. V-Ups Min 3 — 200m Run Min 4 — Air Squats Min 5 — Hollow Hold… Continue reading

June 9, 2019 / W.O.D.
06/06/2019 Thursday Workout

Warmup Strength/Skill SKILL PRACTICE EMOM x 10 MINUTES MIN 1 – :40 Practice Goat 1 MIN 2 – :40 Practice Goat 2 *Goat 1 Options: Muscle-Up Strict TTB Pistol *Goat… Continue reading

June 5, 2019 / W.O.D.