Month: September 2016

Warm Up: Tabata: Jumping Squats Inch Worm Push Ups Single Leg Deadlift Russian KB Swings WOD: 5 Rounds For Time: 20 KB Swings (53/35) 15 Push Ups 10 Deadlifts (245/175)

Warm Up: Tabata: Feet to Hands Lunges Plank Holds Strict Press Strength: Push Press 1-1-1-1-1-1 WOD: 3 Rounds For Time: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean & Jerks (135/95)  

Warm Up: Tabata: Burpees Air Squats Push Ups Kip Swings WOD: In Teams of 2 For Time: 1600m Run – 200m each 200 Wall Balls – 10 each (20/14) 100 Pull Ups – 10 each 50 Ring Dips – 5 …

Monday WOD 9/5/16 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Push Ups Butt Kickers 10 Kip Swings High Skips 10 Single Leg Deadlift WOD: 4 Rounds For Time: 400m Run 15 T2B 10 Push Press (115/75)

Warm Up: Tabata: Jumping Squats Plank Hold Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 9 min AMRAP: 12 Front Rack Lunges (95/65) 40 DU’s (2:1 singles) 3 Wall Walks