Pre WOD Back Squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day 5 Rounds For Time 8 Hang Squat Cleans (115/75)8 Burpees -Rest 2:00, then….. 1 round of…16 Hang Squat Cleans16 Burpees (Score is Total Time Including Rest)Read More
Pre WOD Kettlebell snatch and rope climb skill work Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike2 Rope Climbs10 Alt. KB Snatch (53/35) -Rest 1:00 between rounds*pick up where you left off from 1st roundRead More
Pre WOD Back Squat 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 2 rounds 3:00Max Wall Balls (20/14)-Rest :30-2:00Max Russian KB Swings (32kg/24kg)-Rest :30-1:00Max KB Goblet Squats -Rest 2:00 between rounds-Read More
Pre WOD Strict press 1 X 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 4 rounds 4:00 AMRAP4 Box Jump Overs (24/20)2 Strict HSPU or DB strict press4 Kipping HSPU or DB push press100m Run -Rest 1:00 between rounds-*Pick up each round where you left off.Read More
Pre WOD In 20:00, find your heaviest 1 rep…. Deadlift Workout of the Day On a 15:00 running clock… 5 rounds of…3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)6 Box Jumps (30/24) -Rest 0:30 b/t SetsThen… AMRAP in Time Remaining of…15 Plate Ground to Overhead (45/25)15 Plate Hollow Body Flutter Kicks* *L + R =...Read More
Pre WOD 3 rounds of… 3/3 DB Windmills (Athlete Choice, Light)3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* Workout of the Day 4 rounds for quality 4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed between sets= Then Into…4 sets for quality15 DB Floor Press (Athlete Choice,...Read More
Pre WOD In 15:00, find your heaviest 1 rep strict press Workout of the Day Every 2:30 For 6 Rounds 15 Burpee to Target*12 Push Press (115/75) -No Additional Rest between sets-*6″ Above Standing Reach(Score is Slowest Set)Read More
