Pre WOD Every 2:30 for 4 sets 10 DB tricep kickbacks 10 DB front delt raises 10 DB hammer curls Workout of the Day For time 50 slam balls (#30/#20) 50/40 calorie bike 800 run 50/40 calorie bike 50 slam balls Read More
Pre WOD Every 2:30 for 4 sets Bench press 6-6-6-6 Workout of the Day Every minute on the minute for 12:00 1st min: 15 DB hang power cleans (#50/#35) 2nd min: 15 pullups 3rd min: 12 DB front rack lunges Read More
Pre WOD Every 2:30 for 6 sets Deadlift 7-5-3-7-5-3 *second set of 7/5/3 heavier than first Workout of the Day 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down ups -2:00 Rest- 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down...Read More
Pre WOD Every 2:00 for 6 sets Push press 7-5-3-7-5-3 *second set of 7/5/3 heavier than first set of 7/5/3 Workout of the Day Every 3:00 for 15:00 10 Push Press (115/75) 15 Push-ups 20 Box Jump Overs (20)Read More
Pre WOD Every 2:30 for 6 sets Front squat 7-5-3-7-5-3 *second set of 7/5/3 should be heavier than first Workout of the Day For time 30-20-10* Front Squats (135/95) Kettlebell Swings (53/35) *400 meter run after each set Read More
Pre WOD Every minute on the minute for 10:00 5 hang power snatch Workout of the Day 12:00 as many rounds as possible 6 Bar Facing Burpees 8 Hang Power Snatch (95/65) 10/8 Cal Bike Read More
Pre WOD Every minute on the minute for 10:00 5 hang power cleans Workout of the Day 14:00 as many rounds as possible 21/16 Cal Row 15 Tuck-ups 9 Hang Power Cleans (135/95)Read More
Pre WOD Every 2:30 for 5 sets 7 bench press Workout of the Day Every minute on the minute for 10:00 12/10 calorie bike 15 wall ball shots (#20/#14)Read More
Pre WOD Deadlift 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day Every minute on the minute for 6:00 Even: 10 Deadlifts (135/95) Odd: 8 down up box jumps -2:00 Rest Every minute on the minute for 6:00 5 Deadlifts (185/135) 7 Burpees 9 Box JumpsRead More
