Pre WOD 4 rounds for quality 10 strict ring dips (2 second pause at bottom) 10 strict toes to bar Workout of the Day 6 rounds :40 AMRAP sandbag clean and toss (#40/#25) (8′) :20 rest :40 AMRAP sandbag step ups (24″/20″) :20 rest :40 AMRAP sandbag shoveling :20 restRead More
Pre WOD Every minute on the minute for 14 minutes Even: 3 bench press Odd: 3 deadlift Workout of the Day 4:00 AMRAP wall ball shots (#20/#14) 2:00 rest 4:00 farmers carry for max meters 2 X (24kg/16kg) 2:00 rest 4:00 AMRAP burpees 2:00 rest 4:00 row for max calories Read More
Workout of the Day Complete with a partner for time 800 meter run, then.. 50 cal row while partner hold top of deadlift (#155/#105) 40 kettlebell swings (24kg/16kg) while partner holds handstand 30 pullups while partner holds bottom of goblet squat 20 wall ball shots (#20/#14) while partner holds plank 10 thruster (#135/#95) while partner does...Read More
Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day For time 2-4-6-8-6-4-2 Manmakers (#50/#35) *complete 40 double unders between each setRead More
Pre WOD 4 rounds for quality 10 ring fallouts 10 floor wipers 10 V-ups Workout of the Day Every 2 minutes on the minute for 12 minutes 3 power cleans (#185/#125) 6 L-pullups 9 ring pushups with feet elevatedRead More
Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 10 front squats 10 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 15 front squats 15 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 20 front squats 20...Read More
Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day 18 minutes as many rounds as possible 18 DB weighted lunge steps (#40/#30) 12 ring rows 6 toes to barRead More
Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then… AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 35/20 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest...Read More
Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps, partner hold bottom of squat with medball 400 meter sandbag run 60 alternating partner wall ball shots 200 meter sandbag run 40 cal row, partner holds front plank on medball 100 meter sandbag...Read More
