Workout of the Day 18:00 AMRAP 22 wall ball shots (20/14)22 pullups22/16 cal bike Post WOD 3 SETS1:00 Ring Body Saw-Immediately Into-1:00 Max Plank Wall Ball Taps-Rest 2:00 b/t Sets-Read More
Pre WOD 5 sets 5-10 strict ring dips5-10 strict pullups Workout of the Day 10:00 AMRAP 1-2-3-and so on…Ring Muscle-Ups or burpee pullupsPower Cleans (205/145)Read More
Workout of the Day For Time FOR TIME*5:00 ON / 1:00 OFF**240 Double Unders180/144 Cal Row120 Sit-Ups60 Front Rack Lunges (135/95)*Complete sets of 5:00 ON / 1:00 OFF until all work is completed. **Partition 1 of 2 Ways ONLY… Option 1 — Straight Through, No Partition or…Option 2 — Partition into 4 Sets of… 60...Read More
Pre WOD EVERY 1:30 x 6 SETS*1 Power Snatch+1 Hang Power Snatch+1 Overhead Squat *Start Light and build to a Moderate weight. Workout of the Day “Fancy Nancy” 10 rounds for time12/10 Cal Bike7 Hang Squat Snatch (75/55)Read More
Workout of the Day 2 Rounds 12:00 AMRAP;*20/15 Cal Row20 Alt. DB Farmer’s Lunges (50/35)20 Sit-Ups20 DB Floor Press -Rest 2:00 b/t rounds- *Pick up where you left off. (Score is Total Rounds + Reps)Read More
Workout of the Day For Time 60 Up-Down Box Jumps (24/20)30 Strict Handstand Push-Ups or DB strict press or hand release pushups30 Up-Down Box Jumps15 Strict Handstand Push-Up or DB strict press or hand release pushups Post WOD Double alternating Tabata (:20 on/:10 off) MOVT 1 – Hollow Body RocksMOVT 2 – Russian TwistsRead More
Pre WOD Every 1:30 for 5 sets 1 power clean + 2 hang power cleans Workout of the Day P1) 3 rounds3:00 AMRAP1 Power Clean (185/135)2 Front Squats3 Toes to Bar -Rest :30 b/t rounds- *Pick-up where you left off. -Rest a Full 2:00 b/t Part 1 & Part 2- P2.) 3 rounds3:00 AMRAP3 Hang...Read More
Pre WOD In 12:00, build to a moderate 5 rep push jerk Workout of the Day 5 Rounds 25/20 Cal BikeImmediately into…Max Unbroken Push Jerks* *Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps. -Rest 1:30 b/t Sets-Read More
Workout of the Day 6 Rounds For Max Reps MIN 1 – Max Double UndersMIN 2 – Max BurpeesMIN 3 – 6 Tempo Deadlifts (205/145)* *Strict Adherence to a Tempo @ 2121 Post WOD 3 SETS15 Arm Haulers15 Band Pull-Aparts15 Banded Overhead Tricep Extensions -Rest As Needed b/t Sets-Read More
