Workout of the Day 20:00 as many rounds as possible 25/20 Cal Bike2 Rope Climbs100m Single KB Suitcase Carry(53/35)|(35/26)2 Rope Climbs20 KB Hollow Flutter Kicks* *L/R = 1 RepRead more

Pre WOD In 15:00 build to a heavy 2 rep squat clean Workout of the Day 3 rounds for time 25 Sit-Ups15 Slam Balls (30/20)5 Hang Squat Cleans (185/135)* *Option for Athlete Choice, AHAPRead more

Workout of the Day 5 rounds for time 1:00 – Walking Lunges1:00 – Double Unders1:00 – 200m Run1:00 – Crossbody Mountain Climbers1:00 – Plank Hold or Glute Bridge Hold -1:00 Rest between rounds-Read more

Pre WOD In 15:00 build from a light to moderate load of…. 1 power snatch + 1 snatch balance + 1 overhead squat Workout of the Day For time 4 rounds5 Power Snatch (155/105)3 Burpees Over the BarImmediately Into…6 ROUNDS3 Power Snatch5 Burpees Over the BarRead more

Workout of the Day 5 rounds In 5:00, complete….200 meter run100 meter sandbag bear hug carry (#75/#55)20 sandbag squatsAMRAP sandbag over shoulder clean -1:00 rest between rounds- Post WOD Tabata hollow rock 8 rounds of :20 work/:10 rest :10 rest period is performing abmat situpsRead more