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Workout of the Day

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Wednesday February, 8, 2017

At 0:00: For Time
30 Handstand Push-ups
30 Chest-to-bar Pull-ups
30 Box Jumps (24/20#)
30 Push Jerks 135/95

At 15:00: 12 minutes to build to a 5 rep heavy Push Jerk (from the rack)

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Tuesday February, 7, 2017

TEAM TUESDAY & BRING A FRIEND!
Teams of 3, For Time:
50 Power Cleans 155/105
75 Back Squats 185/135 
100 Bar Facing Burpees
75 Back Squats 185/135
50 Power Cleans 155/105
*one partner working at a time. Back Squats to be taken from a rack

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Monday February 6, 2017

WOD
For Time: 3 Rounds
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30 Calorie Row
*rest 2 minutes between rounds

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Saturday, February 4, 2017

WOD
AMRAP 30
Teams of 3
15/12 Calorie Row
12 Box Jump Overs 24/20
9 Power Snatches 95/65 
*Each partner completes 1 full round, then rotate

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Friday, February 3, 2017

Tabata Kettlebell Swing 70/53
Tabata Goblet Squat 70/53
Tabata Burpee (to 6″ target)
*Score is lowest total 

Accessory: 2 Rounds For Quality
25 Band Pull Aparts
100′ Double Overhead Dumbbell Carry
25 Face Pulls
10 Single-arm Bent Over Rows (per arm)

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Thursday, February 2, 2017

WOD
For Total Reps: AMRAP 15
50 Double Unders
15 Toes-to-bar
5 Muscle-ups

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Wednesday, February 1, 2017

Back Squat: 4 x 4 (across)

Deadlift: 4 x 2 (across)

3 Rounds For Quality:
10 Walking lunges, per leg
15 DB Curls, per arm
20 Banded Good Mornings

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Tuesday, January 31, 2017

Teams of 2 
For Time
100 Wallballs 20/14
40 Jerks 135/95
40 Chest-to-bar Pull-ups

75 Wallballs 20/14
30 Jerks 165/115
30 Chest-to-bar Pull-ups

50 Wallballs 20/14
20 Jerks 205/145
20 Chest-to-bar Pull-ups

Comments

Monday, January 30, 2017

WOD
For Total Time
500m row
21 Power Cleans 135/95

-rest 5 minutes-

750m row
15 Power Cleans 165/115

-rest 5 minutes-

1000m row
9 Power Cleans 205/145

Comments

Saturday, January 28, 2017

WOD
For Time
1500m row
75 Double Unders
50 Back Squats 185/135
75 Double Unders
1500m row
*bar can be taken from rack if needed

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