Pre WOD 4 Sets for quality :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) Workout of the Day 12:00 as many rounds as possible 4 strict pull ups 8 front squats (135/95)|(95/65) 12 hand release pushups Read More
Pre WOD 3 Sets for quality 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) Workout of the Day 4 rounds for max reps 1:20 – Double DB Sumo Power Clean (50/35)* 1:20 – Double DB Farmer Reverse Lunge* 1:20 – Up-Down + Side Shuffle** *2 Burpees Every Time Athlete Breaks...Read More
Workout of the Day For time 200 meter plate run 50 plate ground to overhead 50 plate walking lunges 200 meter plate run 50 plate step ups 50 plate walking lunges 50 plate ground to overhead 200 meter plate runRead More
Pre WOD On a 25:00 running clock, find a heavy ground to overhead Workout of the Day 5:00 as many rounds as possible 25 double unders 5 ground to overhead (#135/#95) Read More
Workout of the Day Every minute on the minute for 28:00 1st min: Row/Bike/run 2nd min: 2 wall walks then AMRAP DB slides (#50/#35) 3rd min: 15 DB glute bridges then AMRAP goblet squats 4th min: rest, nasal breathing onlyRead More
Workout of the Day In 20:00, find your heaviest 3 rep back squat Rest 3:00, then…. 3:00 AMRAP burpees Rest 3:00, then… 3:00 max calories on Assault bike Read More
Workout of the Day For time 25 toes to bar 25 DB hang power cleans (#50/#35) 50/40 cal bike 50 DB hang power cleans 50 toes to bar 50/40 cal bike 24 DB hang power cleans 25 toes to barRead More
Workout of the Day A) In 10:00, run 1 mile and row for max meters in remaining time 5:00 rest B) 15:00 as many rounds as possible of.. 5 pullups or bar muscle ups 10 hand release pushups 15 squatsRead More
