workout of the day conditioning for time/ teams of two 1200 meter run ( with your partner) 60 deadlifts 80 hang power cleans 160 ghd sit ups 1200 meter run(with your partner) * split reps as needed * pick a weight that is appropriate for the amount of reps If you have time after the wod 2-1 minute planks 40 hollow...
Read Moreworkout of the day skill/strength 50 see the light sit ups 50 ghd sit ups 50 hollowrocks conditioning 400 meter run 40 kettle bell swings 53/35 400 meter run 40 goblet walking lunges 53/35 400 meter run 40 Kettlebell snatches (alternating ) arms 400 meter run 40 kb overhead squats (20 each side) 400 meter run 40 Kb sumo high pulls 400 meter...
Read Moreworkout of the day strength/ skill tabata double unders then 4x- 200 meters ( rest 1 min) Conditioning For time 42 Wallballs 25/16 21 back squats 1125/85 30 wallballs 25/16 15 front squats 125/85 18 Wallballs 9 overhead squats 125/85
Read Moreworkout of day skill/midline 1 minute to complete each movement 3 times 10 ring dips 30 hollow rocks 8 Hspu Conditioning 5 rounds 400 meter run 10 Bench Press 75/115 (advanced weight 135/95) 5 box jumps 30/30
Read Moreworkout of day strength 5 mins warm up with oh squat variations 2 snatch grip push press to 1 ohs 65 to 70% You have 15 mins to work up to your 5 rpm (1st rep 5 sec pause ) Back Squat Conditioning 21-15-9 Power Snatch 75/55 Cal on the bike ( if the bikes are taken you may row) ...
Read Moreworkout of the day partner wod Partner 1 Run 600 / Partner 2 Row 600 one partner works while the other runs or Row’s. ( pick a challenging weight for you and your partner ) 100 Deadlifts 100 Hang Power Cleans 100 Front Squats 100 Push Press
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