by rmartinez | Dec 21, 2018 | WOD Archive, workout of the day
In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (55/75) 20 Burpees Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that...
by rmartinez | Dec 20, 2018 | WOD Archive, workout of the day
A. Front Squat Add 10lbs to your 1RM, and recalculate your 90% 65%x5 (of the new 90%) 75%x5 85%x6+ B. For time: 400 Meter Run 12 Single Armed Kettlebell Shoulder to Overhead, total (16/24) 24 Double Unders 48 Abmat Sit Ups 96 Calorie Row 48 Ambat Sit Ups 24 Double Unders 12 Single Armed Kettlebell Shoulder to Ovarhead 400 Meter Run Ninja: Same Bonus: Every minute, on the minute, for 6 minutes: 5 Supinated-Grip Bent Over Row (Heavy) 5 Max Effort Broad...
by rmartinez | Dec 19, 2018 | WOD Archive, workout of the day
A. 2 Power Snatch + Squat Snatch Add 5lbs to your 1RM, and recalculate your 90% 65%x5 75%x4 85%x3 B. 10-9-8-7….1 of: Box Jumps (20/24) Kettlebell Swings (16/24) 200 Meter Run after each set Ninja: “Annie” Bonus: Every 4 minutes, for 20 minutes (5 sets): 4 Power Cleans immediately followed by… 12 Front-Racked Alternating Reverse Lunges Build over the course of the 5 sets to the heaviest complex you can...
by rmartinez | Dec 18, 2018 | WOD Archive, workout of the day
A. Every 5 minutes, for 35 minutes (7 sets) for times: Row 500 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups B. 1 Mile Run Ninja: Same Bonus: 30 Bar Muscle Ups
by rmartinez | Dec 17, 2018 | WOD Archive, workout of the day
A. Overhead Squat Add 5lbs to your 1RM, and recalculate your 90% 65%x5 (of the new 90%) 75%x5 85%x6+ B. 5 rounds of: 10 Push Presses (65/95) 10 Alternating Front Rack Lunges (65/95) 10 Burpees Over the Barbell Ninja: Same, scale down accordingly Bonus: 5k...
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