Work Out of the Day

WOD 07/26/17

A1: 2 RFQ of: 20 Banded Face Pull 1 WallWalk 10 Each Alternating Wall Facing Shoulder Tap 30 Seconds Hollow Hold A2: 2 RFQ of: 5/3 HSPU/ 5 Kipping Swing/ 3 Strict Pull Up/ 5 Each Alternating Pistol/ 150 M Row (5/3) B: Shoulder…

WOD 07/25/17

A2: 90 Sec Air Bike @80% Sustainable Pace; 60 Seconds Rest A3: Air Bike 10 Seconds Sprint X 4 Rounds   Rest Walk/Stretch in time remaining between Sprints (1:40). B: 8 Minute ARMAP of: 10 Box Jump Step Down (24/20") 10 HSPU 150M Row…

WOD 07/24/17

A1: 1K Row For Time A2: Warm Up - 3 RFQ of: 10 Each Banded DeadBug (shoes off) 20 Banded Glute Bridge 10 SuperMan 10 TuckUp 1 WallWalk B: Front Squat - 3 @ 80/85/80% of TM C: Back Squat - Find To A Heavy Single D: Toes-To-Bar…

WOD 07/23/17

A2: 60 Sec Air Bike A3: 2 Rounds of: 20 Seconds Bike Sprint - 2 Rounds for calories @95% Very Hard Pace B: Run 200M X  3 Rounds First Round @90% of fastest round from 07/02/17; Rest 2 Minutes Second Round @100% of fastest round…

WOD 07/22/17

A: 15 Minute AMRAP of: 1 WallWalk 10 USSR K.B. Swing (2/1.5 Pood) 15 Air Squat 10/8 Calorie Air Bike In teams of 2 with only 1 partner working at a time/ Partners will alternate movements/Score= Total # of rounds and reps completed in…

WOD 07/21/17

A1: 2 Rounds of: 5 Ring Push Up 5 Strict Chin Up 5 K2E 5 GHD Back Extension; Rest 60 Seconds A2: 3 RFT of 5 D.B. HPC (45/25#X2) 5 D.B. Burpee Over Box (20/18") 5 D.B. Push Press B: Bench Press - 3/3/3 Set a 3RM   C: Weighted…

WOD 07/20/17

A1: Row 90 Seconds A2: 1750M Row For Time B: For Time: 800M Run/ 60 Double Unders 50 USSR K.B. Swing (24/16Kg)/ 30 Box Jump Over (24/20")/ 20 Burpee 60 Double Unders C1: 90 Sec Air Bike C2: 4 Min Air Bike - For Calories D: Wall…

WOD 07/19/17

A1: 2 RFQ of: 15 Banded Face Pulls/ 15 Banded Row/ 15 Banded Pull Apart/ 15 Banded Push Down A2: 2 RFQ of: 1 WallWalk/ 10 Each Alternating Shoulder Taps/ 5 Kipping Swing 3 Strict Pull Up 5 Each D.B. Step Up (HBD/20/18" Box)/ 150…

WOD 07/18/17

A2: 60 Sec Air Bike A3: Air Bike 10 Seconds Sprint X 4 Rounds - 4 Rounds for calories @100% Very Very Hard Pace B: Against an 8 Minute Clock: 25 HSPU 200M Farmers Carry (2/1.5 PoodX2) 20 HSPU 200M Farmers Carry Max WallWalk in…

WOD 07/17/17

A1: 1K Row Damper 5/3 A2: 2 RFQ of: 10 Goblet Squat 8 Each Single Leg RDL 8 Each Alternating Goblet Reverse Lunge B: Front Squat - 5/5 @85%  (first rep 3 second pause) remaining reps @21X1; Rest 90-150 Seconds C: Back Squat - 3/3/3…

WOD 07/16/17

A2: 60 Sec Air Bike A3: 2 Rounds of: 20 Seconds Bike Sprint @95% Very Hard Pace B: Run 200M X 3 For Time First round should be @90% of fastest round. Goal is to complete last 2 Rounds @100% Hard Pace (same as fastest round from 07/02/17);…

WOD 07/14/17

A1: 2 Rounds of: 3 Inchworm/ 5 HRPU/ 5 Each Alternating Plank Shoulder Taps/ 5 K2E/ 15-20 Banded Good Morning A2: 3 RFT of: 5 Double K.B. Hang Power Clean (HBD)/ 5 Each Alternating Racked Reverse Lunge/ 5 Bell Facing Burpee B:…

WOD 07/13/17

B: 3 RFT of: 30' OH Lunge Left (HAP) 15 Each Alternating D.B. Power Snatch 30' OH Lunge Right 5 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 5 Minutes Before C. A: 400M Run For Time Rest 2 Minutes C: Skill Work: Handstand…

WOD 07/12/17

A1: 2 RFQ of: 15 Banded Face Pull 1 WallWalk 5 Each Wall Facing Shoulder Tap 30 Seconds Hollow Hold A2: 3 Rounds of: 3 HSPU Negatives @ 4 Seconds Down/ 3 Strict Wide Grip Pull Up/ 10/8 Calorie Row (8/5)/ 5 Each Alternating Pistol;…

WOD 07/10/17

A1: 750M Row For Time A2: 2 RFQ of: 8 Goblet Squat 8 K.B. or D.B. Good Morning 8 Each Alternating Goblet Reverse Lunges 10 Hollow Rock 10 Superman Rock B: Front Squat - 5/5/5  (first rep 3 second pause) remaining reps @31X1; Rest…

WOD 07/09/17

A2: Air Bike - 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint Rest 2:40 Seconds Rest Between Sprints B: Run 200M for time x 3 C1: 3 RFQ of: 5 Clean Pull 5 Muscle Clean 5 Front Squat - 3 Minute Cap C2: Power Clean - 5 @60-65%…

WOD 07/08/17

A: 10 Minutes Parter Air Bike B: Partner WOD - 5 RFT of: 200M Run 5 K.B.or D.B. Snatch (24/16Kg) 10 Goblet Squat 250M Row (5/3)

WOD 07/07/17

A1: 3 RFQ of: 15 GHD Hip Extension/ 15 Banded Push Up/ 15 Hollow Rock A2: 5 Minute AMRAP of: 10 K.B. Deadlift (24/16Kg)/ 5 Each Goblet Reverse Lunge/ 3 Burpee @80% Sustainable Pace; Rest 90 Seconds B1: Bench Press - 5@75/85/95% of…

WOD 07/06/17

A2: 3 RFQ of: 15 BallSlam (20/15#) 5 Chin Up 60M Jog B1: Power Snatch Find A Challenging Triple Build up heavy in 10 minutes without misses or press outs. B2: For Time: 20/15 Calorie Air Bike + 3 Rounds of: 3 Bar Muscle Up 6 Power…

WOD 07/05/17

B: Weighted Dip (3/3/3 @90%) Max or sets accross C: Shoulder Press - 5@75 + 5@85 + 5@95% of TM + 10-15#'s D: 5 Rounds of: 50 Double Unders; 45 Seconds Rest/ 1 Rope Climb (20/15'); 75 Seconds Rest