Pre WOD Sumo deadlift 7-5-3 -superset each set with a 1:00 tuck hold Workout of the Day Every minute on the minute for 18:00 MIN 1 – 40 Double Unders into Max Sumo DL (275/185)MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-UpsMIN 3 – Walking RestRead More
Pre WOD Rope climb skill work Workout of the Day For time 500/400m Row50 Sit-Ups5 Rope Climbs400/300m Row40 Sit-Ups4 Rope Climbs300/200m Row30 Sit-Ups3 Rope Climbs200/150m Row20 Sit-Ups2 Rope Climbs100m Row10 Sit-Ups1 Rope Climb Post WOD For quality 30-25-20Single DB Curl (50/35)1:00 Push-Up PlankRead More
Pre WOD On a 15:00 running clock, build to a mod-heavy complex of….. 1 Power Clean + 1 Hang Power Clean + 1 Power Clean Workout of the Day 5 rounds for time 9 Power Cleans (135/95)18 Knees to Elbow27 Box Jumps (20)Read More
Pre WOD 3 sets for quality 12 Alt. KB Goblet Side Lunges 12 KB Deadbugs* 12 Bird dogs* *L+R=1 Workout of the Day 4 rounds 30 Unbroken Wall Balls (20/14)12/10 Cal Bike -Rest 1:30 b/t rounds-Read More
Pre WOD Bench press 6-6-3-3-1-1 Workout of the Day For time 12-9-6 Ring muscle ups or strict pullups DB Devils press (#50/#35) DB alternating suitcase lunges (L+R=1)Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch* *power or squat Workout of the Day For time 15-20-25Power Snatch (95/65)Box Jumps (24″/20″)Read More
Workout of the Day 21:00 as many calories as possible Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)/(24″/20″) + 10 Toes to Bar, then max calories on bike in remaining time 1:30 Cap on DB Box Step-Overs + TTB each round Post WOD 2:00 Pigeon Stretch (R)2:00 Pigeon Stretch (L)2:00 Forward FoldRead More
Pre WOD In 15:00, build to a moderate to heavy complex of… 2 push press + 2 push jerks Workout of the Day For time 50 Double Unders27 Shoulder to Overhead (95/65)15 Slam Balls (30/20)-Rest 1:00-50 Double Unders21 Shoulder to Overhead (135/95)15 Slam Balls-Rest 1:00-50 Double Unders18 Shoulder to Overhead (155/105)15 Slam BallsRead More
Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 25 Strict Sit-Ups*50 Alt. V-Ups100 Russian Twists** *Fingers interlocked behind the head.**Light weight optionalRead More
Pre WOD Tempo overhead squat (3111) 3 sets of 5-7 reps Workout of the Day 3 Rounds For Time 20 Alt. DB Hang Snatch (50/35)15 Pull-Ups20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). Post WOD Alternating Tabata -DB slides -DB flutter kickRead More
