Workout of the Day

Workout of the Day

070219

WOD: 3 rounds for total repetitions: 2:00 row for calories (:30) 2:00 burpees (:30) 2:00 step-ups (:30) 2:00 double unders (:30)

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070119

SKILL: every 2:30 for 12:30: 2 back squat @ 85% WOD: 6 rounds for time: 200 meter run 15 push-ups

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063019

WOD: 4 rounds for time : 200 meter burden run 8 kettlebell swings 10 toes to rings 12 narrow push-ups 14 kettlebell deadlift

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062919

SKILL: 3 supersets: 12 kettlebell goblet squat 12 strict ring rows 4+4 barbell hang muscle snatch + hang power snatch (1:00 rest) WOD: for time: 4 x 25 wall ball shots 75 weighted sit-ups 50/40

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062819

SKILL: every 3:00 for 9:00: r1: 12 box squats @ 60% r2: 10 box squats @ 65% r3: 8 box squats @ 70% WOD: 8:00 amrap: 15 dual kettlebell  thruster 50 double unders

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062719

WOD: 4 rounds for time: 1.0/.8 mile bike 9 push jerks 12 chest to bar pull-up 15 burpee box jump over

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