WOD

5.6.19Workout Of The DayFront Squat (5 x 1 @ 85% of 1RM)Black Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of...

WOD for 4.29.19Warm-upWarm-up30/20 Cal Bike Table Top Press x 10 Inch Worms with 2 Scap Push-Ups x 10 Feet Together Knee Together Squats x 10 Broad Jumps x 10Workout Of The DayShoulder Press (5 x 3 @ 80%)Metcon (Time)27-21-15-9 Cal. Assault Bike Burpee Box Jump Overs (24/20) 20 Minute Cap ...

WOD for 4.25.19Warm-upWarm-upRow 500m Pigeon Pose x 2 Minutes Each Leg Prehab 3 Rounds 10 Side Hip Ups 10 Tuck Ups From Support on RingsWorkout Of The DayMetcon (Time)For Time 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row Sub for the BMU is Burpee Pull-Ups...