Pre WOD 3 rounds for quality 3 kipping swings 3 kipping knee raises 3 kipping toes to bar Workout of the Day Quadruble tabata -KB swings (24kg/16kg)(russian) -squats -toes to bar -slam balls (30/20) 1:00 rest between tabatasRead more

Workout of the Day 20 minutes as many rounds as possible P1: 100 meter run/row/bike 12 wall ball shots (#20/#14) 6 burpees P2: rest Post WOD 100 partner plank “Hi-Five’s”Read more

Workout of the Day Every minute on the minute for 21 minutes 1st min: max reps of DB “Bear Complex” (#50/#35) 2nd min: 2 “no jump” rope climbs 3rd min: 20/15 calorie row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push PressRead more

Pre WOD On a 10:00 running clock, build to a heavy complex of.. 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load. Workout of the Day 7:00 as many rounds as possible 10 Unbroken double unders• 10 Knees to elbows 5 Strict dips *Double unders increase by 10 reps each round -Rest 2:00– 7:00 as many rounds as possible 10 KB Sumo DL high pull (53/35) 10 Knees to elbows 5 Strict dips *KB SDHP increase by 5 reps each Round.Read more

Pre WOD Every minute on the minute for 10 minutes Even: 4 thrusters (building) Odd: :40 kipping skill work Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) Pull-upsRead more