Pre WOD Every minute on the minute for 12 minutes Even: 5 strict pullups (weighted if possible) Odd: 5 ring dips (weighted if possible) Workout of the Day 15 minutes as many rounds as possible 9 sandbag cleans (#90/#60) 6 toes to bar 3 lateral burpees over sandbag Read More
Workout of the Day In 12:00, row as many calories as possible *every minute on the minute do 5 thrusters (#95/#65) 6:00 rest In 12:00, bike as many calories as possible *every minute on the minute do 5 sumo deadlift high pulls (#95/#65) Read More
Pre WOD Snatch grip deadlift 5 X 3 Workout of the Day 16 minutes as many rounds as possible 2 Devil press (#50/#35) 2 DB weighted step ups (24″/20″) 4 Devil press 4 DB weighted step ups 6/6, 8/8, etc….Read More
Pre WOD Every 3 minutes on the minute for 15 minutes 5 DB hang power cleans to push press 5 DB sumo deadlift high pulls 5 DB pushups 5 DB bent over rows Workout of the Day 5 rounds as many reps/cals as possible 1:00 box jumps (24″/20″) 1:00 DB snatch (#50/#35) 1:00 bike for...Read More
Workout of the Day 8 rounds with a partner P1: 7 push press (#95/#65) 14 hang power cleans 28 deadlifts P2: AMRAP burpee box jumps *score total BBJsRead More
Pre WOD Kettlebell banded strict press 5 X 7 Workout of the Day 7 rounds for time 1 rope climb 10 wall ball shots (#20/#14) 15 kettlebell swings (24kg/16kg) 20 double unders Read More
Workout of the Day “Death by Calories” 18:00 on Assault bike 1st min: 2/1 cal 2nd min: 4/2 cal 3rd min: 6/3 cal 8/4, 10/5 etc……. *when you can no longer keep pace with clock , reset to 2/1 and start climbing again 4:00 rest 18:00 on rower 1st min: 2/1 cal 2nd min: 4/2...Read More
