11.14.17 Top heavy

by | Nov 13, 2017 | Daily WOD | 0 comments

A. Group warm upB. WOD demo / barbell warm upC. 5 – 4:00 min rounds400 Meter Run1 Round of “DT” (115/80)rest with any time remaining in round*score is slowest round*“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push JerksD. If time remaining1 max front rack...

11.13.17

by | Nov 12, 2017 | Daily WOD | 0 comments

A. rear elev. barbell back lunges 4 sets of 12 reps each leg. rest 60 sec btw legs B. 100 box step ups for time C. 50 pull ups for time D. Bi curls 20 sec hold then 10 reg. curls 10 hammer curls rest 60 sec 3 sets Source: Workout Of The Day

11.13.17 Dead sprint

by | Nov 12, 2017 | Daily WOD | 0 comments

A. Group warm upB. WOD demoC. Back squat6x3tempo @ 5:5:x:1D. For time:50 wall balls 20/1425m forward lunge – holding your wall ball25m backward lunge – holding your wall ball25m suicide$$ out 50 med ball squat cleans 20/14 E. Cool down Source: Workout Of...