WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap Fitness Pistol progression work Sport Work on Pistols for 10 minutes 25 Days of Christmas Max effort Overhead Plate Hold (45/25) Read More
WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest. Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...Read More
WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...Read More
WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees 12 minute time cap WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....Read More
