by rmartinez | Jun 20, 2019 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 cal bike (sprint) 10 GHD sit ups 5 Back Squats at 70% B. For time 3 rounds of: 10 Kettlebell Swings (16/24) 10 Pull Ups 10 Squat cleans (75/115) (95/135 rx+) 2 rounds of; 8 Kettlebell swings (16/24) 8 chest to bar pull ups 8 squat cleans (95/135) (105/155...
by rmartinez | Jun 19, 2019 | WOD Archive, workout of the day
A. 1 mile run B. For time Buy in: 50 calories on bike 4 rounds of: 20 wall balls (14/20) 10 burpees over the bar After each round: 1 power clean+ 1 hang squat clean+ 1 split jerk @ 70% of c&j Cash out: 50 calories on...
by rmartinez | Jun 18, 2019 | WOD Archive, workout of the day
A. E2MOM for 16 minutes (8 sets) of 3 deadlifts Add weight after each set (up 80%) B. AMRAP in 12 minutes of: 3 strict pull ups 6 push jerks (65/95) 9 back squats (65/95)
by rmartinez | Jun 17, 2019 | WOD Archive, workout of the day
A. NFT 800 meter run 2 bar muscle ups/ 4 toes to bar+4 dips 600 meter run 4 bar muscle ups/8 t2b+8 dips 400 meter run 6 bar muscle ups/12 t2b+12 dips B. 5 rounds of: 20 kettlebell swings 40 double unders *EMOM, starting at 0:00 4 front rack lunges, total...
by rmartinez | Jun 16, 2019 | WOD Archive, workout of the day
A. 3 rounds Minute 1: bike or row (medium pace) Minute 2: 3 power cleans + 1 tempo front squat (3x) add weight each round Minute 3: 4 strict pull ups B. AMRAP in 11 minutes of: 11 power cleans (65/95) 11 hand release push ups 11 box jump overs (20/24) Rest 4 minutes 100 abmat sit...
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