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For Time:

  • 30 Calorie Row
  • 30 Supermans
  • 30 AbMat Sit-ups
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 Calorie Row
  • 20 Supermans
  • 20 AbMat Sit-ups
  • 20 KB Swings
  • 10 Calorie Row
  • 10 Supermans
  • 10 AbMat Sit-ups
  • 10 KB Swings

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

WOD

5 RFT of
  • 10 Overhead DB Squats (right arm) (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Overhead DB Squats (left arm) (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Supermans

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

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

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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