Workout of the Day

WOD 10/16/17

Back Squat 2 Rounds: 7 Reps @ 78% 5 Reps @ 82% 3 Reps @ 86% Rest 2:00 between each set of squats   Conditioning “Task Priority Fight Gone Bad” 3 Rounds, resting 1:00 between: 30 Wallballs (20/14) 30 Sumo… Read more »

WOD 10/14/17

Strength 5×12 Unbroken Pull Ups – most challenging style to get 12 unbroken Conditioning 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) “The Chief”:… Read more »

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