Posted by & filed under Workout of the Day.

Power Supply will be here tonight so you can sample their meals!  Make sure you check them out after your WOD!


Dynamic Warmup & Mobility: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up

Skill: Minute 16 – 30
Turkish Get Ups with Kettlebells or Dumbbells

Spend 5-8 Minutes to build up to a challenging weight.

Then complete 1 drop set by dropping down to a weight you can hang onto for 90 seconds on each arm.

Workout: Minute 31 – 50
For time (Time cap 14 minutes)

10 – 8 – 6 – 4 – 2 Push Press 75 / 115
50-40-30-20-10 Double Unders – modify with Single unders with a Double Under attempt every 10th rep.
7 Toes to Bar – Modify with 7 strict sit ups or 7 GHD Sit ups (GHD only if you have used them in the past)

Complete 7 Toes to bar at the end of every round.

Cool Down: Minute 51 – 60
Roll out calves
Then Stretch
Hip Flexors (Couch Stretch)
Score: Total Time