Workout of the Day

WOD 10/15/18

“Dirty 30” For Time: (30:00 Cap) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Bar Facing… Read more »

WOD 10/13/18

“Stop, Drop, & Roll” Teams of 3 For Time (30 Minute Cap): 1 Mile Weighted Run (50/35) 150/100 Calorie Assault Bike 100 Hang Power Snatches (135/95) 80 Overhead Squats (135/95) 60 Squat Snatches (135/95)

WOD 10/12/18

Strength: Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90%   “Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols (Scale=10 rounds of Cindy)

WOD 10/11/18

Strength: 12-10-8-6: Dumbbell Strict Presses (Each Side) After Each Set: 21 V-ups Followed by… 100 Band Pull-Aparts   Benchmark “Fran” 21-15-9 Thruster 95/65 Pull Up   or   “Jeremy” Overhead Squat 95/65 Burpee

WOD 10/10/18

Strength: 3×20 Romanian Deadlift   “Long Gone” 5 Rounds: (25:00 Cut) 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike Rest 1 Minute Between Rounds