Pre WOD Every minute on the minute for 10:00 Even: 5-10 strict pullups Odd: 5-10 strict ring dips OR Muscle up skill work Workout of the Day On a 12:00 running clock 20 muscle ups, then… 2 rounds of 7 power cleans (#135/#95) 7 lateral over the bar burpees Right into 2 rounds of.. 5...Read More
Workout of the Day Every minute on the minute for 25 minutes MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in...Read More
Pre WOD Every minute on the minute for 3:00 5 back squats (2111) Workout of the Day 1 front squat (#155/#105) 2 slam balls (#30/#20) 3 reverse lunge with slam ball *each round, add 1 rep to back squat, 2 reps to slam balls, and 3 reps to lungesRead More
Pre WOD Every minute on the minute for 6:00 High hang power clean + hang power clean + front squat Workout of the Day For time 4 rounds 5 hang power cleans (#95/#65) 7 ring rows 150 meter row 2:00 rest 4 rounds 5 hang power cleans (#135/#95) 7 pullups 150 meter rowRead More
Pre WOD Every minute on the minute for 10 minutes 10 single arm bench press *alternate arms each minute Workout of the Day 5 rounds 15/12 calorie assault bike 10 burpee box jump overs (24″/20″) 1:00 rest between roundsRead More
Pre WOD In 10:00 build to a 10 rep touch and go deadlift Workout of the Day For time 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95)Read More
Pre WOD 10:00 bike for max calories *every 2 minutes on the minute do 7 burpees Workout of the Day With a partner for time 120 Wall Balls (#20/#14) 60 KB swings (32kg/24kg) 120 Wall Balls 60 KB swings *P1 works while P2 rests. Workout must be completed in order Split reps any mannerRead More
