Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day For Time 60 Back Squats (185/135)* *Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)Read More
Pre WOD Split jerk 3 X 5 *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout. Workout of the Day 3 Rounds For Quality 15 Narrow Grip Push-Ups100m DB or KB Farmer Carry...Read More
Pre WOD In 12:00, build to a heavy 3 rep hang power clean Workout of the Day 18:00 As Many Rounds As Possible 36 Double Unders6 Hang Power Clean (135/95)**9 Pull-Ups **Increase weight every 3 rounds…Rounds 1, 2, 3 – (135/95)Rounds 4, 5, 6 – (155/105)Rounds 7 & Beyond – (185/135)Read More
Pre WOD Strict Press 1 X 5 @ 75% 1 X 3 @ 85% ! X 1+ @ 95% Workout of the Day For time 21-15-9Handstand Push-Up or DB strict pressUnbroken DB Front Squats (Athlete Choice)* -Rest 1:00- 12-9-6Unbroken DB Front Squats*Handstand Push-Up or DB strict press *Each time you break in the FS, perform...Read More
Pre WOD Back squat 1 x 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day Every Minute On The Minute For 10:00 Even: 12/10 Cal BikeOdd: 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)Read More
Workout of the Day Row 10,000 meters for time with a partner P1: Row, switch every 250 meters P2: 8-10 reps of bodyweight movement -squats/lunges/pushups/situps etc….Read More
Pre WOD Strict Press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day For Time 60 Double Unders15 Strict Press (95/65)90 Double Unders30 Push Press120 Double Unders45 Push JerksRead More
Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 17:00 As Many Rounds As Possible 7/7 Back Rack Reverse Lunges (135/95)10 Box Jumps (30/24)20 Plate Ground to Overhead (45/35):30 Plate Gun HoldRead More
Workout of the Day Every 3:00 For 5 Rounds 200m Run12 Toes to BarMax Hand Release Push-Ups in Time Remaining… -Rest 1:00 between rounds- Post WOD 3 sets for quality 8/8 single arm bent over row16 Alt. DB SlidesRead More
