Workout of the Day 4 rounds 1st min: row for max calories 2nd min: AMRAP 2 hang muscle snatch/2 overhead squats (#45/#35) 3rd min: hollow body or front plank hold 4th min: KB Filly lunge 5th min: AMRAP sandbag clean and press (#60/#45) 1:00 rest Read More
Pre WOD Rope climb skill work Workout of the Day 4:00 AMRAP dumbbell deadlift *3 burpees every break 1:00 rest 4:00 AMRAP rope climbs *2 burpees every break 1:00 rest 4:00 AMRAP double unders *1 burpee every break 1:00 rest 4:00 bike for max calRead More
Pre WOD In 15:00 work up to your heaviest set of 10 back squats Workout of the Day 3 rounds for time 15 front squats (#135/#95) 20 toes to barRead More
Pre WOD Partner 2K row for time *switch every 250 meters, partner not rowing holds double KB in front rack position Workout of the Day Quadruple Tabata -plate ground to overhead (#45/#35) -alternating V-ups -OH plate lunges -bike for caloriesRead More
Pre WOD 4 rounds, not for time 20 1 arm DB rows (10R/10L) 5-10 weighted ring dips Workout of the Day 15 minutes as many rounds as possible 9 hang power cleans (#155/#105) 12 box jumps (24″/12″) 9 push jerks 12 toes to barRead More
Workout of the Day 25 minutes as many rounds as posible 100 double unders 50 wall ball shots (#20/#14) 40 cal row 30 DB snatch (#50/#35) 20 toes to bar 10 bar muscle upsRead More
Pre WOD Bulgarian split squat 4 X 10 (5R/5L) Workout of the Day Every 2:30 for 5 rounds 20 goblet squats (32kg/24kg) 10 pullups (Rx+ chest to bar or strict) Bike for max calories :30 rest *score is total calories Read More
