WOD

Workout: EMOM 30 1- :30 Toes-to-Bar 2- 8 Single-Arm DB STOH per arm (20/35#) 3- :30 Burpees 4- 6 Single-Arm DB Renegade Rows per arm (20/35#) 5- 30/50 Double-Unders Track TOTAL REPS of TTB and Burpees
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Workout: Partner Workout – “Cindy on Wheels” AMRAP 24 P1 Completes 1 round of Cindy while P2 Bikes After the final Air Squat, P1 hops on the bike and P2 completes 1 round of Cindy Next round each partner completes 2 rounds of Cindy, then 3 rounds each. After 3 rounds each, start back over at 1 round per person and go back up again. (1, 2, 3, 1, 2, 3, 1, 2, 3, etc)
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Workout: For time:1500m Row + 20 Sit-Ups + 15 Empty Barbell Deadlifts + 15 Empty Barbell Strict Press1000m Row + 20 Sit-Ups + 10 Empty Barbell Deadlifts + 10 Empty Barbell Strict Press500m Row + 20 Sit-Ups + 5 Empty Barbell Deadlifts + 5 Empty Barbell Strict Press
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Two-Minute Tester: Max Reps American Kettlebell Swings Workout: NOT for time: 150m Run / 10 Clean and Jerks 150m Run / 8 Clean and Jerks 150m Run / 6 Clean and Jerks 150m Run / 4 Clean and Jerks 150m Run / 2 Clean and Jerks Increase weight on Clean and Jerks each round.
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Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work (12 minutes) Workout: FLEX Day Complete 4 rounds, NOT for time, of: 8 HEAVY Sandbag/Slam Ball Over Shoulder 8 Deficit Push-Ups w pause 8 SLOW Tempo Ring Rows 15/20 Calorie Bike SPRINT
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