Workout of the Day

WOD 10/13/17

Strength 4 Rounds: 100 Meter Sled Drag or Push Rest no more than 2:00 Between Sets Conditioning Teams of 2 AMRAP 20: 9 Calorie Assault Bike/12 Calorie Row 100m Run 9 Kettlebell Swings (70/53) *Partners complete full rounds then switch

WOD 10/11/17

Barbell Cycling 5 Clusters (115/75) 3 Clusters (135/95) 1 Cluster (155/105) Rest 2:00 5 Clusters (135/196) 3 Clusters (155/105) 1 Cluster (185/125) Rest 2:00 5 Clusters (155/105) 3 Clusters (185/125) 1 Cluster (205/135) Conditioning AMRAP 15: 15 Toes to Bar… Read more »

WOD 10/10/17

Midline Accumulate 3:00 in an L-Sit Every break: 3 Cleans + 30 Second Front Rack Hold (155/105) Conditioning 50/35 Calorie Assault Bike 100 Double-Unders 800m Weighted Run (50/35) 100 Double-Unders 50/35 Calorie Assault Bike

WOD 10/9/17

Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82% Rest 2:00 between each set of squats   Conditioning 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row

WOD 10/7/17

Front Squat 2×2 @ 75% 2×2 @ 80% 2×2 @ 85% Conditioning Buy In: 50/35 Calorie Assault Bike 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups Cash Out: 50/35 Calorie Assault Bike

WOD 10/5/17

Tests 1xME HSPU 1xME Pull up or Muscle Up 1xME Jump Rope Benchmark “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push… Read more »