Workout of the Day


Published


1) 9 minutes amrap: 1000m row buy-in, 40 pull-ups, 40 hspus

-rest 9 minutes actively

2) 9 minute amrap: 1000m row buy-in, 50 kbell snatches(r), 50 kbell snatches(l)

 


Published


1) 5 minutes: 60 ft. push/60 ft. pull prowler for distance(feet). 200/140 lbs. 3rd floor. 

2) “Loredo”


Published


1. Karen

2. 50 ring rows. Not for time. Pull your chest through the rings each rep. 

3. 50 ghd situps. Not for time.

4. 50 ghd back extensions. Not for time.


Published


1) 2 Clean and Jerks, EMOM x 6:   85%
2) 2 Clean and Jerks, emom x 4:    95% 

3) 5 rounds(rest 2 minutes between rounds)
8 HSC 135/85
10 burpees
12 kbell swings

 


Published


1) Mile run

-rest 7 minutes actively(dus, light row etc.)

2) 50 dumbbell(40,20) stepups(20 inches)
50 split jumps(alternate legs)
21/15/9
Pullups, dips
50 split jumps(alternate legs)
50 dumbbell step ups