Pre WOD 5 rounds not for time 5 single leg deadlifts 15 V-ups Workout of the Day For time 400 meter run 30 wall ball shots (#20/#14) 15 sumo deadlift high pulls (#95/#65) 200 meter run 20 WB shots 10 SDHP 100 meter run 10 WB shots 5 SDHPRead More
Pre WOD :03 second deadlift to above knee to power clean, then hang squat clean 5 X 3 Workout of the Day 5 rounds for time 10 sandbag over shoulder (#120/#105) 20 lateral jumps over sandbag 200 meter runRead More
Workout of the Day In teams of 3, complete for time 200 meter relay, Then… 150 kettlebell swings (24kg/16kg) 120 box jumps (24″/20″) 90 wall ball shots (#20/#14) 60 pullups 30 manmakers (#50/#30) Then… 200 meter relayRead More
Pre WOD Push/split jerk 5-5-3-3-1-1 Workout of the Day 7 rounds :40 row for max calories :20 rest :40 AMRAP dumbbell bench press (#50/#30) :20 rest Read More
Pre WOD Every minute on the minute for 10 minutes 5 strict pullups 7 ring dips OR 3 muscle ups (strict if possible) Workout of the Day For time: 3-6-9-12-15-12-9-6-3 Front squat (#95/#65) Lateral over the bar burpeesRead More
Pre WOD Every 2 minutes on the minute 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 5 rounds for time 4 deadlifts (#275/#185) 8 kettlebell seesaw press (24kg/16kg) 40 double undersRead More
Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 20 minutes as many rounds as possible 40 meter sled drive (#70/#45) 200 meter run 80 meter overhead sandbag carry (#80/#65) 200 meter runRead More
Workout of the Day 4 rounds as many reps as possible 1:00 clean and jerk (#75/#45) 1:00 over bar burpees 1:00 front squat 1:00 DB snatch (#50/#30) 1:00 box jumps (24″/20″) 1:00 weighted step ups 2:00 restRead More
