Pre WOD Pistol squat and bar muscle up skill work Workout of the Day 5 rounds for time 7 Bar Muscle-Ups30 Air Squats*49 Double UndersRead More

Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep Workout of the Day “Grace”For time30 Clean & Jerks (135/95)Read More

Pre WOD In 20:00, find your heaviest 1 rep…. Deadlift Workout of the Day On a 15:00 running clock… 5 rounds of…3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)6 Box Jumps (30/24) -Rest 0:30 b/t SetsThen… AMRAP in Time Remaining of…15 Plate Ground to Overhead (45/25)15 Plate Hollow Body Flutter Kicks* *L + R =...Read More

Pre WOD 3 rounds of… 3/3 DB Windmills (Athlete Choice, Light)3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* Workout of the Day 4 rounds for quality 4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed between sets= Then Into…4 sets for quality15 DB Floor Press (Athlete Choice,...Read More