workout of the day
04.26.2021
WOD
"Beach Day"
6 rounds for time
20/15 cals row
200m run
10/7 cals bike
100m run
Rest 30 seconds
Post WOD- if time
100 leg lifts over KB
100 hollow flutter kicks
08.31.2020
WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles
07.23.19
WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!
Run 1 mile for time- use the new course
at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.