Workout of the Day

Sunday, April 18th

Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »

Saturday, April 17th

Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*

Saturday, April 10th

Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »

Friday, April 9th

Conditioning Test: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 rounds for quality of: 8 Plate Front Raises 8 Dumbbell Z Press Weighted Hollow Hold *maintain hollow brace for front raises*