Feb 5th, 2018

Category: WOD
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TUESDAY 02/06/18

Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Handstand Push-ups

Feb 4th, 2018

Category: WOD
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MONDAY 02/05/18

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then…
B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds after each arm

Feb 2nd, 2018

Category: WOD
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SATURDAY 02/03/18

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

Feb 1st, 2018

Category: WOD
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FRIDAY 02/02/18

A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 53/35 KBs or DBs

Jan 30th, 2018

Category: WOD
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THURSDAY 02/01/18

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Cal Row
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)