WOD

REST DAY

PART 1 Great: 17 Minutes Good: 20 Minutes “NANCY” 5 rounds for time: 400m Run 15 x Overhead Squats (95/65)

PART 1 3-3-3-3-3 Power Cleans PART 2 Great: 8 Minutes Good: 10 Minutes Every minute on the minute, complete 2 burpees. For time: 100/70 Calorie... Read More

REST DAY

PART 1 “FIGHT GONE BAD” 1 minute of each exercise with 1 minute of rest in between each round. Count the total repetitions. 3 rounds... Read More

PART 1 Great: 4 Minutes Good: 8 Minutes 21-15-9 repetitions for time: Deadlifts (225/155) Pull-Ups PART 2 For form: 3 Total Minute Elbow Plank 2... Read More

PART 1 8 rounds for form: 2 x Back Squat @80% 1RM 5 x Toes To Bar 10 x Push-Ups PART 2 Great: 1:30/1:50 Good:... Read More

REST DAY

PART 1 Deadlifts must be touch and go. Every 2 minutes on the minute for 5 rounds: 1-4: 5 x Deadlifts @70% 1RM 5: AMRAP... Read More

PART 1 Rest 5 minutes between workouts. 3 rounds for time: 15 x Toes To Bar 50 x Double-Unders For time: 30/20 Calorie Air Bike... Read More