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amrap, burpees, calorie row, clean and jerk, crossfit, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Belly Flop"

AMRAP 15

7 Clean and Jerks 135/105

14 Burpees

21 Calorie Row

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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assault bike, crossfit, Row, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Rush Hour"  

Assault Bike Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Toes to Bar Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Row Tabata 20:10 x 8 Rounds 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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crossfit, power snatches, rounds, Row, snatches, training, wallballs, wod, workouts -

WOD (Workout of the Day) 

"Lawnmower"  

4 Rounds for Time

21 Wallballs 20/14

15 Power Snatches 75/45

500m Row

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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burpees, crossfit, kettlebell swings, rounds, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Studio 54"  

5 Rounds

16 1 Arm Kettlebell Swings 53/35 (alternate how you like)

500m Row

15 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic 

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crossfit, front squat, kettlebell swings, rounds, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Groundhog Day"  

15 Rounds - 2 Min Each

1 Minute to complete 15 Calorie Row

1 Minute to complete 25 Kettlebell Swings

If the designated amount of reps are not completed in a round at the end of 1 minute you still move to the other exercise, the minute is your time allowed to complete the calories or swings.

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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