WOD – January 4, 2019

Strength/Skill

3 Rounds:16 Bulgarian Split Squats (8 each leg/weight as needed)20 Russian Twists

WOD

TabataKettlebell SwingsAbmat Sit-ups

By |January 3rd, 2019|WOD|0 Comments

WOD – January 3, 2019

Strength/Skill

Bench Press10-8-6-4-3 Rep Max-Rest 1-2 Minutes Between Sets

Then, take 40%-50% of 3RM and perform:

3 Rounds for completion:Max Reps Close Grip Bench Press (Spotter required)Max Reps Pendlay Row (95/65) or lower weight. *Rest 1 Minute between rounds

WOD

3 Round Sprint:25 Calorie Bike50 Double Unders-10 Minute time cap

By |January 2nd, 2019|WOD|0 Comments

WOD – January 2, 2019

Happy New Year! Don’t forget to tell your friends about our 2 week FREE trial!

Strength

Deadlift  – 5×3

WOD

For time 1000 Meter Row 20 Power Cleans (185/125) 20 Bar facing Burpees

*10 Min time cap, scale the weight of the power clean accordingly

By |January 1st, 2019|WOD|0 Comments