Pre WOD Every minute on the minute for 10 minutes Even: 5 hang muscle clean to strict press Odd: 5 barbell rollouts Workout of the Day 4 rounds 15/10 cal bike 20 DB weighted step ups #40/#25 24″/20″ 15 HR pushups 1:00 rest *post time of slowest roundRead More
Pre WOD Overhead squat 5 X 7 Workout of the Day 12 minutes as many rounds as possible 15 kettlebell swings (32kg/24kg) OR 14 KB snatches (24kg/16kg) 45 double undersRead More
Pre WOD Weighted ring dips 5 X 5 Workout of the Day 20 minutes as many rounds as possible 15 wall ball shots (#20/#14) 12/9 calorie row 9 toes to bar 6 burpee box jumps (24″/20″) 3 muscle upsRead More
Workout of the Day 3 rounds for time 30/21 calorie Assault bike 3 rounds of “Cindy” (5 pullups/10 pushups/15 squats) OR 3 rounds of “Mary” (5 handstand pushups/10 pistols/15 pullups) 10 power snatches (#115/#85) Read More
Pre WOD 3 rounds not for time :30 double kettlebell bottom of squat hold 10 bent over KB rows 50 band pull aparts 2:00 rest between sets Workout of the Day 15 minutes as many rounds as possible 6 ring dips 9 deadlifts (#205/#135) 12 V-upsRead More
Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press Odd: 5-7 weighted pullups Workout of the Day 5 rounds as many reps as possible :30 row for calories :15 rest :30 kettlebell swings (32kg/24kg) :15 rest :30 double unders 1:00 restRead More
Workout of the Day For time 25-20-15-10-5 Box jump overs (24″/20″) Toes to bar Then, immediately into…. 5-10-15-20-25 Hang power snatch (#75/#55) Wall ball shots (#20/#14) Read More
