Pre WOD Strict Press 1 X 5 @ 75% 1 X 3 @ 85% ! X 1+ @ 95% Workout of the Day For time 21-15-9Handstand Push-Up or DB strict pressUnbroken DB Front Squats (Athlete Choice)* -Rest 1:00- 12-9-6Unbroken DB Front Squats*Handstand Push-Up or DB strict press *Each time you break in the FS, perform...Read More
Pre WOD Back squat 1 x 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day Every Minute On The Minute For 10:00 Even: 12/10 Cal BikeOdd: 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)Read More
Workout of the Day Row 10,000 meters for time with a partner P1: Row, switch every 250 meters P2: 8-10 reps of bodyweight movement -squats/lunges/pushups/situps etc….Read More
Pre WOD Strict Press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day For Time 60 Double Unders15 Strict Press (95/65)90 Double Unders30 Push Press120 Double Unders45 Push JerksRead More
Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 17:00 As Many Rounds As Possible 7/7 Back Rack Reverse Lunges (135/95)10 Box Jumps (30/24)20 Plate Ground to Overhead (45/35):30 Plate Gun HoldRead More
Workout of the Day Every 3:00 For 5 Rounds 200m Run12 Toes to BarMax Hand Release Push-Ups in Time Remaining… -Rest 1:00 between rounds- Post WOD 3 sets for quality 8/8 single arm bent over row16 Alt. DB SlidesRead More
Pre WOD Back Squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 5 Rounds For Time 8 Hang Squat Cleans (115/75)8 Burpees -Rest 2:00, then….. 1 round of…16 Hang Squat Cleans16 Burpees (Score is Total Time Including Rest)Read More
Pre WOD Kettlebell snatch and rope climb skill work Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike2 Rope Climbs10 Alt. KB Snatch (53/35) -Rest 1:00 between rounds*pick up where you left off from 1st roundRead More
Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 2 rounds 3:00Max Wall Balls (20/14)-Rest :30-2:00Max Russian KB Swings (32kg/24kg)-Rest :30-1:00Max KB Goblet Squats -Rest 2:00 between rounds-Read More
Pre WOD Strict press 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 4 rounds 4:00 AMRAP4 Box Jump Overs (24/20)2 Strict HSPU or DB strict press4 Kipping HSPU or DB push press100m Run -Rest 1:00 between rounds-*Pick up each round where you left off.Read More
