W.O.D.

Strength Power Clean 4-3-3-2-2 Workout of the Day AMRAP 15 min. Row for max meters

Workout of the Day Girl #10 “Fran” 21-15-9 Thrusters (95/65) Pull-ups

Workout of the Day For Time *EMOM 3 Burpees (adv. 5 burpees – to 6” target) 50 V-ups 100 Double Unders 50 Mountain Climbers

Strength Strict Press 3-3-3-3 Workout of the Day Sharice’s BDAY WOD Buy in 37- burpees (TOGETHER) aka both of you do 37 burpees in sync Then, alternating 12 rounds (6 each partner) 1-100ft partner wheelbarrow 9 box jumps 7 KBS 9 Goblet squats (SAME weight as KB) Cash out – 37 burpees (together) *the partner …

Happy Birthday Sharice! Read More »

Workout of the Day Girl #9 “Nancy” 5 Rounds Run 400m 15 Overhead Squats (95/65)

Strength: (max rest time is 10 seconds) 6 Min. Plank Hold (can rest if needed but must accumulate a total of 6 min) 6 Min. Hollow body hold (can rest if needed but must accumulate a total of 6 min) Workout of the Day 12 min. time cap 5 Rounds 5 Burpees (to 6” target) …

Burpees/Box Jumps/KBS/Sit-ups Read More »

Workout of the Day Girl #8 “Jackie” Row 1000m 50 Thrusters (45/35) 30 Pull-ups

Workout of the Day Karen For Time 150 Wall Ball (20/14lb)

Workout of the Day Girl #6 “Lucy” 5 Rounds 5 Pull-ups 10 Burpees Run 400m