by Sam | Jun 16, 2018 | WOD
Mains Nicole AMRAP 20 minutes 400m run Max pull-ups RookieFit AMRAP 20 minutes 200m run R1 – Max kettlebell swing R2 – Max wall ball
by Sam | Jun 14, 2018 | WOD
Mains EMOM 10 minutes 2 x Deadlift * finish 2 sets below absolute max. Workout In groups of 3-4 ppl 7 Rounds (FAST) 6 Deadlifts 140/110 30m front cradle carry RookieFit 5 Rounds 0-1 – 10 Deadlift 1-2 – 10 Press 2-3 – 10 Back squats 3-4:...
by Sam | Jun 13, 2018 | WOD
Mainsite 11/5 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Ab work Accumulate 3...
by Sam | Jun 12, 2018 | WOD
Mains 20 Burpees 25 Kettlebell swings 32/24 30 Wall ball 9/6 35 D/b Snatch 30/22.5 40 Box jumps overs 24/20 100 Double unders 3 Minute AMRAP REST 1 minute 5 Minute AMRAP REST 1 minute 7 Minute AMRAP REST 1 minute For TIME Each new AMRAP starts back at the top, ie 20...
by Sam | Jun 11, 2018 | WOD
Mains 5 Rounds for total time: 400m Run 15 t2b 10 shoulder to overhead 70/50 Rest 2 minutes between ROUNDS RookieFit In teams of 2 20 minute AMRAP – You Go I Go 250m row 10 straight arm burpees 10 box jumps...
by Sam | Jun 8, 2018 | WOD
Mains “RX PLUS” Fight Gone BAD 3 Rounds for reps 1 minute each exercise, 1 minute rest between Rounds. Wall ball 9/6 Sumo-Deadlift high pull 50/35 Box jump 24/20 Push press 50/35 Cal. Row RookieFit 3 Rounds for reps 1 minute each exercise, 1 minute...
