Pre WOD 5 rounds not for time 5 romanian deadlifts :30 of L sit Workout of the Day 6 rounds 2:00 200 meter run AMRAP hang power cleans (#135/#95) 1:00 rest Read More
Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 5-10 handstand pushups (strict if possible) Workout of the Day 15 minutes as many rounds as possible 60 double unders 30 kettlebell swings (24kg/16kg) 15 toes to barRead More
Pre WOD 4 rounds, not for time 10 overhead weighted stepups 20 hollow rocks Workout of the Day 5 rounds, as many calories/reps as possible 1:00 calorie row 1:00 hang power snatch 1:00 burpees 1:00 rest Read More
Pre WOD Every minute on the minute for 10 minutes Even: 5-10 ring dips Odd: 5-10 ring rows OR 3 muscle ups (strict if possible) Workout of the Day 20 minutes as many rounds as possible 400 meter run 40 weighted walking lunge steps (#30/#20) Read More
Workout of the Day 45 minutes as many rounds as possible 17 power cleans (#95/#75) 75 squats 200 meter weighted carry (carry bar used for PC’s) Read More
Pre WOD Bench press 10-8-6-4-2 Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#275/#185) 100 meter farmers carry (24kg/16kg) 50 double unders Read More
Pre WOD 4 rounds, not for time 10 weighted good mornings 10-15 GHD situps Workout of the Day In 20 minutes, climb as far up dumbbell snatch ladder as possible 250 meter row 10 DB snatches (#30/#20) 250 meter row 10 DB snatches (#35/#25) 250 meter row 10 DB snatches (#40/30) etc….continue to increase snatch...Read More
Pre WOD Back squat 6 X 3 Workout of the Day For time 125 wall ball shots (#20/#14)(10’/9′) Every minute on the minute do 5 burpees Begin workout with 5 burpees at 0:00Read More
