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WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

Happy Snow Day! Here’s your @home workout for tomorrow. 

21-18-15-12-9-6-3 of
  • Burpees
  • Sit-ups
  • Supermans
  • Air Squats

WOD

Back Squat

3-3-3-3-3-3

3 RFT of:

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 25 Push Presses (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 25 Sit-ups

For Time:

  • 30 Calorie Row
  • 20 Push-ups
  • 20 Pull-ups (L2: Strict Band Pull-ups)
  • 25 Calorie Row
  • 20 Push-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 20 Calorie Row
  • 20 Push-ups
  • 20 K2E (L3: Knee Raises)
  • 15 Calorie Row
  • 20 Push-ups
  • 20 Sit-ups

WOD

12 Minute AMRAP of

  • 20 Sit-ups
  • 20 Supermans
  • 15 Ft. HS Walk (L2: 30 Second Handstand Hold on Wall, L3: 30 FT. Pike Crawl)

WOD

21-18-15-12-9-6-3 of

  • Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • Sit-ups
  • Supermans

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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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