Workout of the Day “Rowing Fran” 21-15-9 reps for time of: Thrusters Row (calories)
Category: Uncategorized
FRIDAY 160603
Workout of the Day Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute…
THURSDAY 160602
Workout of the Day “Tabata This” Tabata Air Squats Rest 1 minute Tabata Row (for calories) Rest 1 minute Tabata Pull-ups Rest 1 minute Tabata Sit-ups Rest 1 minute Tabata Push-ups * Tabata intervals are 20 seconds of work followed…
WEDNESDAY 160601
Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
TUESDAY 160531
Workout of the Day Perform as many reps as possible in 10 minutes of: Hang clean and jerks Burpees Switch between the two movements every minute on the minute. It does not matter which movement you begin with. Use the…
MONDAY 160530
Workout of the Day “Michael” 3 rounds for time of: Run 800 meters 50 Hip Extensions 50 Sit-ups Workout of the Day Alternative “Half Mike” 3 rounds for time of: Run 400 meters 25 Hip Extensions 25 Sit-ups Bad Wx…
FRIDAY 150527
Workout of the Day In front of a clock set for 7 minutes, perform 10 hang power cleans with an unloaded bar, then complete 10 walking lunge steps with the bar in the front rack position. Once the walking lunge…
THURSDAY 160526
Workout of the Day 3 Rounds for time of: 200m Trail run 20 Box jumps, 24″/20″ 20 Pushups
WEDNESDAY 160525
Workout of the Day Back Squat 5-5-5-5-5 reps Post your heaviest set. Note the loads for the entire session in the area designated for modifications. All participants may mark “Rx” for this WOD.
TUESDAY 160524
Workout of the Day Complete as many rounds as possible in 15 minutes of: Russian kettlebell swings (24 kg/16 kg), 15 reps Toes to bar, 15 reps Burpees, 15 reps