Pre WOD Every minute on the minute for 10:00 Even: TNG Sumo Deadlifts*Odd: 3 Strict C2B Pull-Ups + 6 Kip Swings*MIN 1 – 8 RepsMIN 3 – 6 RepsMIN 5 – 4 RepsMIN 7 – 4 RepsMIN 9 – 4 Reps*Building from Light to Moderate-Heavy. Workout of the Day For time 50/40 Cal BikeImmediately into…10-15-20Chest...Read More
Workout of the Day For time 1200/1000 meter row40 russian kettlebell swings (32kg/24kg)40 abmat sit ups900/750 row30 RKBS30 ASU600/500 row20 RKBS20 ASU300/250 row10 RKBS20 ASURead More
Pre WOD On a 15:00 running clock build to a heavy complex of… 1 power clean + 2 split jerks Workout of the Day For time 12-9-6Shoulder to Overhead (155/105)50-50-50 Double Unders-Rest 2:00-21-15-9Shoulder to Overhead (115/75)50-50-50 Double UndersRead More
Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10 Pull-Ups100m Run5 Bar Muscle-Ups or ring dips-Rest 1:00-5:00 AMRAP200m Run15 Burpees -Rest 2:00 between rounds- *Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.Read More
Pre WOD 3 rounds for quality 10/10 Single Leg DB RDL (Athlete Choice, Light)10/10 Single Leg Glute Bridge-Ups1:00 Slow Deadbugs Workout of the Day 12:00 as many rounds as possible 5 Deadlifts (315/225)10 Box Jump Overs (24″/20″)15 Sit-UpsRead More
Workout of the Day “The Magnificent 7” 7 rounds for time 7 Back Squats (115/75)7 Push Press7 DB Thrusters (50/35)7 Pull-Ups7 Knees to Elbows7 Hand Release Push-Ups7 Box Jumps (30/24)Read More
