Perform/RX: A.) RDL’s – 4×5 B.) 4 rounds 10 cal bike 10 push-ups 10 DL (205/125) 10 sit-ups Shuttle sprint <-> 2x Rest as needed between rounds Results to BTWB!Read More
Function: A.) Muscle Ups B.) 4 rounds 1 min per station, 1 min rest between rounds Pull-ups DB Thrusters Leg raises (hanging or lying) DB Front rack lunges Perform/RX: A.) Muscle Ups B.) 4 rounds 1 min per station, 1 min rest between rounds Muscle ups or C2B Thrusters (95/65) T2B Front rack lunges (95/65)...Read More
These workouts require no equipment; therefore you have no excuses. Some are simpler than others but we all know what those ‘simple’ workouts turn into real quick. These WOD’s were snatched from The Traveling WOD; a fantastic resource for you to use while you’re on the road. 10 Rounds For Time: 10 Pushups 10 Sit ups...Read More
Function A). KB FS/OHS Single Work up to heaviest lift this week B). For Time: 100 Sit Ups EMOM 5-8 Burpees (do burpees at start) Performance A). BS/FS/OHS Single Work up to heaviest squat of the week B). For Time: 100 Sit Ups EMOM 5-8 Burpees (do burpees at start) Compete A). BS/FS/OHS...Read More
Function: A.) KB RDL’s 4×5 In between sets KB Z-Press 4×10 B.) 10 min AMRAP 5 Dbl KB Push Press 10 Dbl KB DL 15 Step ups (24/20) Perform/RX/Compete: A.) Snatch Grip RDL’s 4×5 In between sets Z-Press 4×10 B.) Open WOD 13.2 10 min AMRAP 5 STO (115/75) 10 DL 15 Box Jumps (24/20)...Read More
Function: A.)KB Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Ring rows Perform/RX: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (20/14) Pull-ups Compete: A.) Front Squat – 4×5 B.) 21-18-15-12-9-6-3 Wallballs (30/20) Pull-ups ~Results to BTWB! Read More
