WOD – October 18th
Warm Up Coach warm up WOD AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Slamball [...]
WOD – October 17th
Warm Up Coach warm up WOD “The Chief” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 [...]
WOD – October 16th
Warm Up Coach warm up WOD 2 rounds: 30 deadlift 105/155 30 snatch 105/155 30 HSPU (or 100 ft HS Walk)
WOD – October 15th
Warm Up Coach warm up WOD 21-15-9: Pistols Calorie Row …Directly into… 21-15-9 Burpee Box Jump Over (24/20) Chest to Bar Pull-Ups
WOD – October 13th
Warm Up Coach warm up WOD Teams of 2: 600m Run (together) 3 Rounds of “DT” (155/105) 600m Run 3 Rounds of “DT” (155/105) 600m [...]
WOD – October 12th
Warm Up Coach warm up WOD 18 Min Ascending: Ascending Ladder by 3’s: 3 Power Cleans (95/65) 3 Toes to Bar 6Power Cleans (95/65) 6 [...]
WOD – October 11th
Warm Up Coach warm up WOD For Time: 2k Row 150 Double Unders 30 Clean and Jerks (105/155 lbs)
WOD – October 10th
Warm Up Coach warm up WOD “Barbara” 5 RFT 20 Pull-ups 30 Push-ups 40 BF Sit-ups 50 Air Squat Squats *Rest three minutes between each round.
WOD – October 9th
Warm Up Coach warm up WOD AMRAP 6 min : 600m Run Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 3:00 AMRAP 6 min: [...]
WOD – October 8th
Warm Up Coach warm up WOD For Time: 27-21-15-9 Calorie Row/Bike Renegade Rows (53/35) Overhead Squats (135/95)