Pre WOD Rope climb skill work… J hook technique Workoout of the Day For time100/80 Cal Bike* *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope ClimbRead More
Pre WOD 3 sets for quality12 Alt. DB Gorilla Row (Athlete Choice)12 DB Floor Press Workout of the Day 5 rounds for time12 DB Deadlifts (50/35)9 DB Hang Power Cleans12 Hand Release Push-Up *After “Odd” Rounds (1, 3, & 5), perform a 400m Run.Read More
Workout of the Day 2 sets of… 12:00 AMRAP 12 sandbag step ups12/9 calorie bike12 sandbag plank slides12/9 calorie bike12 sandbag clean and jerks12/9 calorie bike -rest 2:00 between sets-Read More
Pre WOD On a 15:00 running clock, build to a moderate/heavy complex of…. 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch Workout of the Day 6:00 as many rounds as possible8 Power Snatch (95/65)8 Toes to Bar-Rest 2:00-6:00 as many rounds as possible4 Power Snatch (135/95)8 Toes to BarRead More
Pre WOD Rope climb skil work Workout of the Day Every minute on the minute for 20:00 MIN 1&2 – 3 Rope Climbs + Max Cal BikeMIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)Read More
Pre WOD 3 rounds not for time 3 Strict Press5/5 Bodyweight Tempo Bulgarian Split Squats (2111) Workout of the Day 3 rounds for time 12 Push Press (115/75)24 Russian KB Swing (53/35)36 Walking LungesRead More
Pre WOD 3 sets for quality 50’/50′ Filly Walk15 KB Upright Row (Light)20 Band Pull-Aparts Workout of the Day 15:00 As Many Rounds As Possible 15/10 Cal Row:30 Plank15 Up-Down:30 Plank15 Box Jumps* (20″)Read More
Workout of the Day “Murph” For Time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run *If you’ve got a twenty pound vest or body armor, wear it.Read More
Pre WOD 10:00 practice handstand hold or handstand walk Workout of the Day For time “Rannie” 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead More
Workout of the Day 3 sets for quality 1000/800m Row5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)20/20 Single Arm KB or DB HollowBody Flutter Kicks25 Plate Ground to Overhead (45/35) -Rest 2:00 between sets- Post WOD 4 rounds for time 100m Shuttle Run (25m Increments)30 Russian Twists (Weighted Optional)Read More
