Pre WOD Front squat 10-10-8* *start light and build to moderate Workout of the Day 12:00 AMRAP 12 Alt. Back Rack Lunges (95/65)24 Slam Balls (30/20)12 Alt. Front Rack Lunges24 Sit-UpsRead More
Pre WOD Every 1:30 for 7 sets… 1 Power Clean + 1 Hang Squat Clean Workout of the Day 16:00 AMRAP 30/25 Cal Bike20 Pull-Ups10 Hang Power Cleans (155/105)Read More
Workout of the Day Every 4:00 For 20:00 300/250m Row10 Up-Down Over Rower20 DB Floor Press (50/35)Max Sit-Ups in Time Remaining… -Rest :30 b/t Sets- (Score is Total Reps of Sit-Ups)Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep front squat Workout of the Day 8:00 AMRAP 35 Double Unders*7 Front Squats (95/65) *Option for Unbroken Double UndersRead More
Workout of the Day 800m Run60 Alt. DB Farmer Box Step-Ups (50/35)/(20)600m Run40 Alt. DB Goblet Box Step-Overs (24/20)400m Run20 Box Jumps (30/24)200m Run Post WOD EVERY 3:00 x 4 SETS50ft Straight Leg Bear Crawl12 Alt. Piked Shoulder Taps*6/6 Piked Box Around the World *Option to complete on Box or WalRead More
Pre WOD On a 15:00 running clock, build to a heavy complex of….. 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk Workout of the Day “Grettle” 10 rounds for time 3 clean and jerks (#135/#95)3 burpees over barRead More
Workout of the Day 22:00 AMRAP 1000/800m Row50 Alt. Crossbody Mountain Climbers25 Ring Rows Post WOD 3 SETS8/8 Feet Elevated DB or KB Goblet Reverse Lunge12 DBL DB or KB RDL16 Jumping Air Squats -Rest As Needed b/t Sets-Read More
Workout of the Day 4 Rounds On a 4:00 running clock….400m Run20 Alt. DB Farmers Lunges (50/35)Max Handstand Push-Ups, hand release pushups or DB strict press in Time Remaining… -No Additional Rest b/t Sets-Read More
