Workout of the Day

« Jackie » Rx : 1000m row 50 thrusters (20/15kg) 30 pull ups Intermediate : 1000m row 50 thrusters (15/10kg) 30 pull ups Beginner : 800m row 35 thrusters (10/7kg) 20 ring rows

Rx : 6 rounds of 50 double unders 5 wall walk 10 dumbbell power snatch (rounds 1, 3 and 5 = L) (rounds 2, 4 and 6 = R) (30/20kg) 10 dumbbell over head walking lunge (rounds 1, 3 and 5 = L) (rounds… Read more »

Strength : 8/8 bulgarian lunges 8/8 one arm dumbbells strict press 8/8 dumbbell bent over row 8 dumbbells floor press Metcon : AMRAP 12′ 12 knees to elbows 6 dumbbells hang squat clean & thruster 12 burpees Rx :  2×15/10kg Intermediate… Read more »

Team WOD : (teams of 3) –> Ergo and Deadlift : one teammate works at at time –> Gymnastics : two teammates work together 100 cal air bike / ski erg 50 synchronized toes to bar / toes to bar / kipping high knees… Read more »

A) « Annie » Rx + Intermediate : 50-40-30-20-10 reps of : – double-unders – sit-ups Beginner : 50-40-30-20-10 reps of : – single-unders – sit-ups Rx : max 8’ Intermediate : max 10’ B) Metcon : Every 3′ for 5 rounds Rx… Read more »

2 rounds of 21 – 15 – 9 reps of cal ski erg overhead squat toes to bar 5′ rest between each round Rx : 50/35kg Intermediate : 35/25kg Beginner : 20/15kg – scaled toes to bar on the ground

5000m row for time !

CORE & Shoulders training : 3 rounds of 3 wall walk 20 hand stand shoulder tab 10/10 one leg deadlift 10/10 kettlebell wind mill 12 ring row 20 roller abs 30″ arch hold 30″ hollow hold Metcon : 5 rounds of… Read more »