Results For Category: "Workout Of The Day (WOD)"

WOD “Noodles”* 12 Bench Press (135/95) 6 Dumbbell Snatch (75/50) 4 Rounds 50′ Dumbbell Bear Crawl Drag (75/50) 50′ Front Rack Lunge…

STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD 12 Minute AMRAP of…. 15 Wall Balls (20/14) 1 Rope Climb 200m Run

WOD “Rankle” 20 Minute AMRAP of… 6 Deadlifts (225/155) 7 Burpee Pull Ups 10 American Kettlebell Swings (70/53) 200m Run

WOD “Fast Friday” Fight Gone Bad Format- 1 Minute Stations Battling Ropes Wall Balls (20/14) Toes to Bar Box Jumps (24/20) Dumbbell…

WOD OTM- 10 Minutes 1 Hang Clean OTM- 10 Minutes 1 Clean & Jerk

STRENGTH Box Jump Every :15 x 16 NOT for Max Height WOD “Power Down” 3 Kettlebell Snatch* – Right Arm 3 Kettlebell…

WOD OTM- Alternating (25 Minutes) 5 Rounds of… 150m Row 30 Double Unders 150m Ski Erg 20 AbMat Sit Ups 400m AirBike

WOD “MURPH”* 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *in 20lb weight vest –FT–

WOD “Berlin Wall 2.0” Teams of 3 P1/P2: 75 Burpee Dball Over Barrier Wall (pick Dball load)(40″ wall) P3: 75 Calorie Ski…

STRENGTH 1-1-1-1-1-1-1 Front Squats Every 3 Minutes * Establish 1RM WOD “Acute Pain” :20/:10 x 16 Alternating Double Kettlebell Squat Clean (35/25)…