Pre WOD Every 2:00 on the minute Front squat 8-6-4-8-6-4 *second set of 8/6/4 heavier than first set of 8/6/4 Workout of the Day 10:00 as many rounds as possible 3-6-9 and so on… Front Squats (95/65) Toes to BarRead More
Pre WOD 3 sets 7 SA KB Snatch (R) 10 SA OH KB Lunge (R) 7 SA KB Snatch (L) 10 SA OH KB Lunge (L) Workout of the Day 4 rounds for time 30/25 Cal Row 20 Alt. DB Snatches (50/35) 10 Pull-upsRead More
Pre WOD Every 1:30 for 6 sets 10 deadlifts Workout of the Day Every 4:00 for 16:00 50 double unders 15/12 cal bike 10 deadlifts (#185/#125) 50 double undersRead More
Pre WOD Every minute on the minute for 10:00 Even: 10 strict press Odd: 10 see saw DB bent over rows (L+R=1) Workout of the Day 4 sets 3:00 as many rounds as possible 3 burpees 5 push press (#95/#65) 7 box jump overs (24″/20″) Read More
Pre WOD Every 3:00 for 5 sets 7 back squats *1:00 wall sit after each set Workout of the Day Every minute on the minute for 10:00 Even: 18/14 Cal Row Odd: 10 Front Squats (135/95)Read More
Pre WOD Bench press 10-10-10 Workout of the Day 15 minutes as many rounds as possible 25 DB Floor Press (35/25) 25 Walking Lunges 25 Hand Release Push-ups 25 Tuck-upsRead More
Pre WOD Every 2:00 on the minute for 6 sets 2 hang power cleans + 1 power clean + 1 front squat Workout of the Day 2 rounds for time 800 meter run 20 power cleans (#135/#95)Read More
Pre WOD 3 sets 1:00 – DB Goblet Split Squats (R) 1:00 – DB Goblet Good Mornings 1:00 – DB Goblet Split Squats (L) 1:00 – Glute Bridge Hold Workout of the Day On a 2:30 running clock… Max DB Thrusters -1:30 Rest 3 SETS FOR MAX REPS 1:00 – Max DB Goblet Curtsey Squats...Read More
Pre WOD Every 2:00 on the minute for 6 sets 7 deadlifts Workout of the Day For time 800 run 30 slam balls (#30/#20) 21 deadlifts (#135/#95) 400 run 20 slam balls 15 deadlifts 200 run 10 slam balls 9 deadliftsRead More
Pre WOD Every 2:00 on the minute for 6 sets 7 strict press Workout of the Day Every 3:00 for 15:00 10 strict press (#65/#45) 10 down up box jump overs 10 strict press (#65/#45)Read More
