Workout of the Day 4 rounds for time 21 bench press (#135/#95) 15 pullups 400 meter run  Read more

Pre WOD Every 2:00 on the minute for 12:00 1 clean pull 1 power clean 1 hang squat clean Workout of the Day 2K row for timeRead more

Workout of the Day 2 rounds for time 300/225 row 30 squats 20 ring dips 300/225 row 30 squats 25 hand release pushups 300/225 row 30 squats 30 push press (#75/#55)  Read more

Workout of the Day 4 rounds for quality 6 weighted pullups (#45/#25) 12 weighted good mornings (#95/#65) 18 GHD situps 200 meter DB carry (#50/#35) (1st 50m: 1 DB overhead / 1 front rack position 2nd 50m: same but switch arms 3rd 50m: farmers carry 4th 50m: both DB’s in front rack)Read more

Pre WOD Every 3 minutes on the minute for 15 minutes 5 Pendlay rows 10 DB pullovers 30 band pull aparts Workout of the Day 15 minutes as many rounds as possible 30/21 calorie row 15 kettlebell swings (24kg/16kg) 30 abmat situps 15 goblet squats RX+.. 32kg/24kg / 15 GHD situpsRead more