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07 May

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 10 Minutes to find a heavy 1 Rep Power Clean for the day B. 3 Rounds For Time 800M Run 6 Power Cleans @ 75% of 1 Rep Max 12...

06 May

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. FOR QUALITY: 3 X 8 Deficit Lunge w/ Dual Kb Front Rack *Each Leg 3 X 8-10 HSPU B. Complete as many rounds as possible in 10...

05 May

Posted at 19:57h in WOD

WORKOUT OF THE DAY A. 15 Minutes to find a 1 Rep Max Overhead Squat B. Alternate every minute on the minute for 20 minutes: MIN 1: 10 Lateral Burpee/Bar + Max OHS...

03 May

Posted at 20:27h in WOD

WORKOUT OF THE DAY A. Deadlift 5 X 3 (25min) B. Every 2 Min for 20 Minutes: 200M Run ____________________________________________________________ LITE N' TITE 2 Minutes to complete: Row 250/200m Box Jumps for reps Rest 30 sec 2 Minutes...

02 May

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. Bench Press 5 X 3 (20min) 83-87% OF 1 RM B. “J.T.” 21-15-9 Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek,...

01 May

Posted at 21:56h in WOD

WORKOUT OF THE DAY A. Every 3 minutes for 15 minutes: 2 High Hang Squat Snatch 2 Hang Squat Snatch 2 Squat Snatch *Unbroken sets, increase weight each set. B. Back Squat 5 X 3 83-87% of...

30 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 10 Minutes to build to a heavy 2 rep touch n go Clean and Jerk B. FOR TIME: 10 Bar MU/15 Burpee C2B 20 V-ups 30 Box Jumps 24/20 40 Clean...

29 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 3K Row For Time *14 Minute Cap *Complete B/C when you’re not rowing. If you finish early, go through some dynamic stretching of coach’s choice. B. 12 Minutes to...

28 Apr

Posted at 21:30h in WOD

WORKOUT OF THE DAY Complete as many rounds as possible in 6 minutes: 8 Right Arm DB Push Jerk 50/35 8 Left Arm DB push Jerk 8 T2B 24 Double-unders/40 Singles Rest 2...

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