Pre WOD In 15:00, build to a heavy complex of… 2 touch and go power cleans +1 shoulder to overhead Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More
Workout of the Day Every 2:00 for 20:00 12/9 cal bike, then.. 1st min: DB deadlift2nd min: DB hang power clean3rd min: DB front squat4th min: DB bent over row5th min: DB push press Post WOD Double alternating Tabata -DB slides-Abmat situpsRead More
Pre WOD In 15:00, build to a heavy 5 rep bench press Workout of the Day For Time 100 Double Unders50 Push-Up75 Double Unders25 Push-Ups75 Russian KB Swing (70/53)50 Double Unders50 Push-Ups25 Double Unders25 Push-UpsRead More
Workout of the Day 20:00 AMRAP 400m Run30 Wall Balls (20/14)20 DB Suitcase Lunges (50/35)10 Box Jump Overs (24/20) Post WOD 200-400 Alt. Box Step-Ups (20″)Read More
Pre WOD EMOM x 8 MINUTESMIN 1 – :50 Rope Climb Practice Option*MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options…Rope Pull-UpsRope Hanging Knee RaiseClamp to StandRope Climb Workout of the Day Every 4:00 For 4 Rounds 30/24 Cal Bike2 Rope Climbs or 10 Strict Pull-UpsBurpees (Athlete Choice on Number)*Rest in...Read More
Pre WOD In 15:00, build to a moderate to heavy 3 rep thruster jerk Workout of the Day For Time 1000/800m Row15 Thruster-Jerk (155/105)750/500m Row21 Shoulder to OHRead More
Workout of the Day “Elm Street” 2 rounds for time 10 Devil’s Press (50/35)400m Run31 DB Sumo Cleans300m Run31 DB Floor Press200m Run31 DB Front Squats100m Run10 Devil’s Press -Rest 2:00 between rounds-Read More
