WOD

1 August  2019 Warm-up:  3 Sets, 250m Row, 6x Burpee over the rower (or just simple burpees), 10x DB snatch (5/ side).  Run the Block... Read More

31 July  2019 Warm-up:  500m Row, then 4 Sets, Barbell complex with 6x burpee chaser  – start with empty barbell, increase weight each set. Barbell complex: ... Read More

30 July  2019 Warm-up:  3 Sets, 10x Push up,  Block Run, 12x Knees to elbow.  Strength: Push Press: 5×7 (4 sec. decent, explode up). 50-60% of... Read More

29 July  2019 Warm-up:    400m Run, 3 Sets, 20x Jumping lunges, 10x Russian Kettlebell Swings, 10x V-up. 400m Run Strength: Front Squat: 5×7 (4... Read More

26 July  2019 Warm-up:  Eastside Lap, 3 Sets: 20x Mountain Climbers, 10x Hand release push up. Strength: EMOM 10:00: Barbell Complex around 60-70% Shoulder to... Read More

25 July  2019 Warm-up: 10 Rounds:  10 Double Unders (20 Singles), 3 Push-ups Strength: EMOM 10:00: 5 x Bench Press (60% of 1 RM) Stamina:... Read More

24 July  2019 Warm-up:  500m Row, 3 Sets: 10x KB RDL, 10x Russian KB swing, 10x Goblet squat, Run the Block,  Strength: EMOM 10:00: 5 x... Read More