11/26

11/26 FRONT SQUAT: 10 EMOM 5 MIN (155/115) EMOM 24 MINUTES FIRST 16 MINUTES: ODD: 10 CAL ROW EVEN: 10 BURPEES LAST 8 MINUTES: MINUTE 17: 11 CAL ROW MINUTE 18: 11 BURPEES MINUTE 19: 12 CAL ROW MINUTE 20: 12 BURPEES MINUTE 21: 13 CAL ROW MINUTE 22: 13 BURPEES MINUTE 23:...

11/22 Partner WOD

Saturday 11/22 PARTNER WOD: 10 Cal Row – 20 Chest to bar pull ups 20 Cal Row – 40 Box Jumps (24/20) 30 Cal Row – 60 Burpees 40 Cal Row – 80 Kettlebell Swings (53/35) 50 Cal Row – 100 Wall Balls (20/14) {5 penalty burpees if ball stops...

11/19/14

BACK SQUATS: 5 BY 5 @ 75%, THEN 1 BY 5 @ 80% METCON ON THE MINUTE X 15 MINUTE 1 – 7 BACK SQUATS (135/95) MINUTE 2 – 40 DOUBLE UNDERS MINUTE 3 – 15 GHD SIT-UPS

11/17/14

WOD: 3 ROUNDS FOR TIME OR POINTS 1000 METER ROW 30 SQUAT CLEANS (95/65) 30 OVER THE BAR BURPEES TIME CAP 35 MINUTES EACH ROUND IS 90 POINTS POINTS 30 – ROW – > 250 m – 7 POINTS, > 500 m 15 POINTS, > 750 m 21 points – everything rounds...

11/12/14

STRENGTH: DEADLIFT – FIND ONE REP MAX WOD: 500 M ROW 50 THRUSTERS (45/35) 500 M ROW 40 THRUSTERS (45/35) 500 M ROW 30 THRUSTERS (45/35) 500 M ROW 20 THRUSTERS (45/35) 500 M ROW 10 THRUSTERS...
WORKOUT OF THE DAY