Pre WOD Ring and rope skill work Workout of the Day With a partner for time One works while one holds, then switch 50 KB swings (24kg/16kg) / handstand hold 50 box jumps (24″/20″) / plate overhead hold(#45/#25) 50 situps / bottom of squat hold 400 run / front plank hold Every break in movement...Read More
Pre WOD Push press 5X5 10 V ups between sets Workout of the Day 14 minutes as many rounds as possible 8 pullups 8 dumbbell step overs (#40/#30) 32 double unders Read More
Pre WOD 5 rounds, not for time 10 dumbbell pullovers 10 weighted back extensions Workout of the Day 12 minutes as many rounds as possible 4 split snatch (#95/#65) 8 knees to elbows 12 kettlebell swings (32kg/24kg) (russian) Read More
Pre WOD In 15 minutes, complete as many hand release pushups as possible Every break, complete 5 strict pullups Workout of the Day 5 rounds 3:00 400 meter run AMRAP deadlifts (#225/#155) 1:00 rest Read More
Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (10R/10L) 20 hollow rocks Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Kettlebell swings (32kg/24kg) Do 30 double unders between each roundRead More
Workout of the Day With a partner, complete as many reps as possible in 30 minutes One partner works while the other runs 400 meter run/wall ball shots 400 meter run/double unders 400 meter run/box jumps 400 meter run/kettlebell swings 400 meter run burpees Read More
Pre WOD Back squat 5-5-3-3-1-1 Workout of the Day 5 rounds 1:00 AMRAP ring dips 1:00 AMRAP dumbell snatch (athlete chooses weight) 1:00 russian twists (#45/#25) 1:00 rest Read More
Pre WOD Every minute on the minute for 10 minutes -snatch pull -snatch high pull -snatch Workout of the Day 7 rounds as many reps as possible 2:00 3 deadlifts (BW) 6 burpees 1:00 rest Read More
