Pre WOD Overhead Squat 2 X 6 2 X 3 Workout of the Day EMOM For 16:00MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)MIN 3 – 15 Hang Power SnatchMIN 4 – RestRead More
Workout of the Day For Time 1000/800m Row12 DB Up-Downs (50/35)65 Double Unders*800/600m Row12 No Push-Up Renegade Row**55 Double Unders500/400m Row12 DB Up-Downs45 Double Unders250/200m Row12 No Push-Up Renegade Row35 Double Unders *Option for “Unbroken” DU. If miss, start set over at 0.**Row R + Row L = 1 Rep.Read More
Pre WOD EMOM x 10 MINUTESMIN 1 – 5-7 or More Strict Toes to Bar or Knees to ChestMIN 2 – 3 Push Press + 3 Push Jerk (Light) Workout of the Day For Time 500/400 row or 30/24 cal bikeImmediately Into…18-15-12-9Toes to BarShoulder to Overhead (115/75)Read More
Workout of the Day 12 Rounds For Time 5 Box Jumps (30/24)10 Push-Ups15 Russian KB Swing (70/53) Post WOD 4 set for quality 20 Supermans1:00 Side Plank -Rest 1:00 b/t Sets-*Alt. Sides each Set.Read More
Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 12:00 AMRAP 150/100 row3 Thrusters (135/95)*3 burpee bar muscle-ups or burpee pullups *Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.Read More
Pre WOD On a 20:00 running clock, build to a heavy complex of… 2 Squat Cleans + 1 push Jerk + 1 split jerk Workout of the Day “California Love” 30 squat clean and jerks for time* *every 5 C&J’s complete 5 burpeesRead More
Workout of the Day 5 Rounds For Time 50 Double Unders30′ DBL DB Crawl (50/35)25 Double Unders30 Sit-Ups Post WOD 100 DB weighted flutter kicks for time (L+R=1)Read More
Pre WOD 3 sets for quality :30 Handstand Hold3 Strict HSPU Lowers (:03 Descent)10 Slow Narrow Stance Air Squat Workout of the Day 20:00 AMRAP 5 Strict Handstand Push-Ups or DB strict press10 Alt. Pistol Squats15/12 Cal BikeRead More
