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amrap, assault bike, crossfit, deadlift, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Ripcord"

AMRAP 16

25 Calorie Bike

12 Toes to Bar

8 Deadlifts 205/155

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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crossfit, deadlift, deadlifts, ring muscle-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Buzz Kill"

5 Rounds

7 Ring Muscle-Ups

11 Deadlifts 205/175

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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burpees, crossfit, deadlift, handstand push-ups, hero wod, kettlebell swings, knees to elbows, pull-ups, rounds, the seven, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Seven"  

7 Rounds

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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crossfit, deadlift, handstand pushups, rounds, sandbag carry, training, wod, workouts -

WOD (Workout of the Day) 

"Side Show"  

4 Rounds

200m Sandbag Carry 75/50

10 Deadlifts 205/175

7 Handstand Push-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, burpees, crossfit, deadlift, kettlebell thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Moby"  

15 Minute AMRAP

9 Deadlifts 185/145

15 Lateral Bar over Burpees

10 Single Arm Kettlebell Thrusters 53/35 (5 each side)

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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