January 17, 2019

20 Comments / Workout of the Day (WOD) / By

Thursday 190117

“Deadway to Heaven” by DB
For Time:
-33 Deads *135/95 RX+ 185/125 MRX 95/65
-250m ROW or 200m Run
-33 KBS 55/35# RX+ 70/55# MRX 45/25#
-200m Run or 250m ROW (opposite of last)
-22 Dead 225/155 RX+275/185 MRX 165/115
-250m ROW or 200m Run (opposite of last)
-22 KBS
-200m Run or 250m ROW (opposite of last)
-11 Dead 295/195 RX+345/225 MRX 225/135
-250m ROW or 200m Run (opposite of last)
-11 KBS
-200m Run or 250m ROW (opposite of last)
*Athlete alone is responsible for wt increases*
**-60m Sled Push can be used for 250/200s**
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January 15, 2019

20 Comments / Workout of the Day (WOD) / By

Tuesday 190115

“Rev1 Filthy Fifties”
For Time:
-50 Box Jumps 24/20″ MRX 20/18″
-50 Pull-ups MRX Jumping (wrist folds at bar)
-50 Kettlebell Swings 55/35# MRX 45/25#
-50 KB Goblet Lunges (alt legs stationary) MRX Lunges
-50 Knees to Elbows (knees actually touch elbows)
-50 Push Press 75/55 MRX 45/35lbs
-50 Back/Hip Extensions
-50 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-50 Over Bar Burpees
-50 Double unders

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January 14, 2019

33 Comments / Workout of the Day (WOD) / By

Monday 190114

*Start at Top OR Start at Bottom*
2 RFT: 
-12 OHS 95/65 RX+ 115/75 MRX 75/55
-12 Pull-Ups
NO Rest / Add wt or *Reduce
2 RFT:
-9 Front Squats 135/95 RX+ 155/105 MRX 95/65
-9 C2B Pull-Ups
NO Rest / Add wt or *Reduce
2 RFT:
-6 Back Squats 155/105 RX+ 205/135 MRX 115/75
-6 Bar MUs MRX Burpee Pull-Ups

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