Workout of the Day

Saturday 150206 – Competition

Warm up Your choice. Skill Work 3 rounds for quality: 30 s L-sit 10 Alternating Pistols 10/each side Kettlebell Single Leg Deadlift 2 FreeStanding Handstand Attempts Olympic Lifting Tall Snatch + Snatch, from the hip 5x(2+2) For 20 minutes, every… Read more »

Saturday 160206 – Beginner

Team WOD 30 Minute Partner AMRAP → 3 person team 200 Double Unders 150 Squats 100 Russian Kettlebell Swings (24/16) 50 Pull Ups Partition reps with your teammates as desired.

Saturday 160206 – Experienced

Partner WOD 3 rounds for times, alternating with a Partner: 10 Burpees 20 Deadlifts (155/105) 10 Burpees 15 Hang Power Cleans (155/105) 10 Burpees 10 Shoulder to Overhead (155/105) Rest while your partner works. Each person does 3 rounds, total… Read more »

Friday 150205 – Competition

Warm up Your choice but include 10×1 Skin the Cats (slow, with control) and 3×5-7 Ring Swings as prep for Muscle Ups Strength Clean Deadlift: Work up to a heavy double in 15 minutes, leave a little in the tank…. Read more »

Friday 160205 – Beginner

Technique Barbell Cycling: Power Cleans Conditioning Every 5 Minutes for 30 Minutes (6 rounds) for times of: 400/350 m row 6 Power Cleans (95/65) 8-10 Box Jump Overs (24/20) (Rest the remainder of the 5 minute interval)