Workout of the Day

Thursday 150416 – Competition

Warm up: 2-3 sets 1. Kettlebell Halo x 8/each direction (light weight) 2. Handstand Hold (60 seconds) 3. Double or Single Kettlebell Overhead Walk (2 lengths) 4. 10 Russian Swings 5. 8 Dip Shrugs+8 Scap Pull ups 6. Monkey (60… Read more »

Wednesday 150415 – Beginner

A. Back Squat 10×2 – Build up to the heaviest set of 2 reps in 10 sets B. Accessory: Overhead Squat Mobility 8 minute EMOM: Even minutes – 6-8 Wall Facing Squats Odd Minutes – 6-8 Close Grip Overhead Squats

Monday 150413 – Beginner

Team WOD (4 people) Complete for time: 500 Squats Non Working Partners hold the bottom of a squat. 400 Sit ups Non Working Partners Sit at the top of their sit up. 300 Burpees Non Working Partners hold a Plank…. Read more »