Pre WOD Deadlift 5-5-5-5 Tempo (1111) Workout of the Day 13:00 as many rounds as possible 12/10 Cal Bike 10 Deadlifts (155/115) 10 Slam Balls (30/20) 12/10 Cal Bike 10 Deadlifts 10 BurpeesRead More
Pre WOD 7:00 AMRAP 10-20-30 mountain climbers 10-10-10 alternating sit throughs 10-10-10 abmat situps Workout of the Day Every minute on the minute for 24:00 1st min: max effort cardio of choice 2nd min: max double DB skier swings 3rd min: max alternating V-ups 4th min: restRead More
Pre WOD Bench press 5-5-5 Tempo (2111) Workout of the Day 5:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups -1:00 rest- 6:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups Read More
Pre WOD 3 Sets for quality 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated Bent Over Rows 1:00 DB Plank Sides Workout of the Day Every 2:00 for 6 sets 10 Ring Rows or Jumping Pull-ups 15 Slam Balls (30/20) Read More
Pre WOD Strict press 5-5-5 Tempo (2111) Workout of the Day 15 minutes as many rounds as possible 12/10 Cal Bike 10 Push Press (95/65) 15 Russian KBS (53/35) *:30 Rest after each roundRead More
Pre WOD Back squat 5-5-5 Tempo (2111) Workout of the Day Every minute on the minute for 12:00 1st min: 10 Front Squats (95/65) 2nd min: 16 Step-ups (24/20) 3rd min: 20 Alt. V-upsRead More
