Pre WOD Hang power clean 6-6-6-6-6 Workout of the Day 5 rounds 12/10 calorie bike 10 box jumps (30″/24″) 8 hang power cleans (#135/#95) -1:00 rest between rounds-Read More
Pre WOD Every 2:00 for 6 sets 8 back squats Workout of the Day 12:00 as many rounds as possible 50 double unders 25 bicycle crunches (L+R=1) 15 pullups 10 back squats (#95/#65) Read More
Pre WOD Every 2:00 on the minute for 6 sets 2 pausing hang power cleans + 1 hang power clean Workout of the Day 4 rounds for max reps 1:15 hang power cleans (#75/#55) 1:15 bar facing burpees -1:00 rest between rounds-Read More
Pre WOD EMOM for 10:00 Even: :30 ring plank hold Odd: :30 max double unders Workout of the Day 20:00 as many rounds as possible 12 ring dips 24 slam balls (#30/#20) 48 double unders *at 3,2,1 go…complete a 400 run, at 10:00 mark complete 800 run Read More
Pre WOD Hang power clean 8-6-6-4-4 Workout of the Day 3 sets 4:00 as many rounds as possible 5 hang power cleans (#135/#95) 7 toes to bar 9 down ups -1:00 rest between sets-Read More
Pre WOD Every 1:30 for 5 sets 6 push jerks Workout of the Day 4 rounds for max reps 1:00 push jerks (#95/#65) 1:00 ring rows or bent over BB row 1:00 wall sit or bottom of squat hold 1:00 restRead More
Pre WOD Every 2:00 for 5 sets 10 deadlifts Workout of the Day For time 100 Double Unders 80 Sit-Ups 60 Box Step-ups (24/20) 40 Deadlifts (185/135) 20 BurpeesRead More
Pre WOD Every 2:00 for 6 sets 2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power clean Workout of the 12:00 as many rounds as possible 10 SA DB Power Cleans (R) (50/35) 10 SA DB Power Cleans (L) 20 Slam Balls (20/10) 200m RunRead More
Pre WOD Every 2:00 on the minute for 10:00 10 back squats Workout of the Day Every minute on the minute for 14:00 Even: Max meter row Odd: 5 back squats (#115/#105) Read More
