Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 12:00 AMRAP 150/100 row3 Thrusters (135/95)*3 burpee bar muscle-ups or burpee pullups *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.Read More
Pre WOD On a 20:00 running clock, build to a heavy complex of… 2 Squat Cleans + 1 push Jerk + 1 split jerk Workout of the Day “California Love” 30 squat clean and jerks for time* *every 5 C&J’s complete 5 burpeesRead More
Workout of the Day 5 Rounds For Time 50 Double Unders30′ DBL DB Crawl (50/35)25 Double Unders30 Sit-Ups Post WOD 100 DB weighted flutter kicks for time (L+R=1)Read More
Pre WOD 3 sets for quality :30 Handstand Hold3 Strict HSPU Lowers (:03 Descent)10 Slow Narrow Stance Air Squat Workout of the Day 20:00 AMRAP 5 Strict Handstand Push-Ups or DB strict press10 Alt. Pistol Squats15/12 Cal BikeRead More
Pre WOD On a 15:00 running clock….8-8-6-6*Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift…starting moderate and building to heavier than your workout weight. Workout of the Day For Time 50 Chest to Bar Pull-Ups50 Deadlifts (185/135)50 Box Jumps (24/20)50 Alt. DB Clean (50/35)Read More
Workout of the Day 2021 seconds as many rounds as possible 20/15 cal row 21 wall ball shots 20/15 cal row 21 sumo deadlift high pull (#75/#55) 20/15 cal row 21 box jumps (24’/20″) 20/15 cal row 21 power snatch (#75/#55)Read More
Pre WOD Bench press 12-10-8-6 Workout of the Day 2 rounds 8:00 AMRAP10 Double Unders*15 Slam Balls (20/10)10 Hand Release Push-Ups -Rest 2:00 b/t rounds- *Double Unders increase by 10 reps every Round.10-20-30-40 etc. **Restart the second AMRAP at 10 DUs.Read More
Pre WOD Thruster 3-3-3-3 *Start Moderate, build to Moderate-Heavy.After each working set, perform 4-7 Strict Pull-Ups. Workout of the Day “Fran” For time 21-15-9 Thrusters (95/65) PullupsRead More
