by rmartinez | Feb 8, 2019 | WOD Archive, workout of the day
Partner Workout On a 20 minute running clock, alternating ascending reps of: Box Jumps (20/24) Toes to Bar Partner A does 1 Box Jump and 1 t2b Partner B does 2 Box Jump and 2 t2b Partner A does 3 and 3 Partner B does 4 and...
by rmartinez | Feb 7, 2019 | WOD Archive, workout of the day
A. Back Squat 5 @ 70% of 1 RM 3 @ 80% Max set @ 90% B. AMRAP in 15 minutes of: 10 Kettlebell Snatches, total (16/24) 20 Wall Balls (14/20) 30 Double Unders Ninja: Kettlebell Swings, instead of...
by rmartinez | Feb 6, 2019 | WOD Archive, workout of the day
Due to bad weather we are canceling the 6am class today. Sorry for the inconvenience. First class @ 8am A. Bench Press 5 @ 70% of 1 RM 3 @ 80% Max set @ 90% B. 5 rounds of: 5 Squat Cleans (105/155 10 Ring Dips/ Ring Push Ups 15 Chest-to-Bar Pull-Ups Ninja: 5 rounds of: 400 Meter Run 6 Strict Pull-Ups 12 Alternating Single-Arm Dumbbell...
by rmartinez | Feb 5, 2019 | WOD Archive, workout of the day
A.EMOM for 12 minutes (3 sets) of: Interval 1 – 3-5 Bar Muscle Ups or 7-10 Strict Pull Ups Interval 2 – 10 Goblet Squats (24/32) Interval 3 – 30 seconds of Hand Stand Walk or Hand Stand Hold Interval 4 – 45 seconds of Wall Sit B. Five sets for max reps, each against a 3-minute running clock: Row 500 Meters Handstand Push-Ups x Max Reps Rest 3 minutes between sets Ninja: regular push ups instead on...
by rmartinez | Feb 4, 2019 | WOD Archive, workout of the day
A. Deadlift 5 @ 70% of 1 RM 3 @ 80% Max set @ 90% B. 21-15-9 of: Hang Power Clean (75/115) Bar-Facing Burpees Over the Barbell Ninja: For time: 40 Russian Kettlebell Swings (heavy) 20 Burpees 30 Russian Kettlebell Swings 15 Burpees 20 Russian Kettlebell Swings 10...
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