Pre WOD Tempo overhead squat (31X1) 5-5-3-3 Workout of the Day 5 rounds for time 10 Overhead Squats (95/65)3 Ring Muscle-Ups50 Double UndersRead more

Pre WOD On a 12:00 running clockBuild to a Moderate-Heavy Complex of… 1 Clean Pull + 2 Power Clean Workout of the Day On a 25:00 running clock… Row 2500/2250m, then…Build to a Heavy 3-Rep TNG Power Clean in time remainingRead more

Workout of the Day 7 rounds for time 10 Box Jump Overs (24/20)100m Run10 Toes to Bar100m Run -Rest 1:00 between rounds- Post WOD Every minute on the minute for 10:00 Even: 8/8 Single Arm DB Hammer Curls (Athlete Choice)Odd: 8/8 Single Arm DB KickbacksRead more

Pre WOD Bench press 10-10-8-8-6 Workout of the Day Every minute on the minute for 15:00 1st min: 20 wall ball shots (#20/#14)2nd min: 60 double unders3rd min: max feet elevated decline push ups *score is total pushupsRead more

Pre WOD 5 sets, building to a moderate load of… 1 snatch deadlift + 2 hang squat snatch + 1 squat snatch Workout of the Day 15:00 as many rounds as possible 20 Alt. DB Snatch (50/35)20 Single DB Suitcase Lunge*250/200m Row *Switch hands after 10 LungesRead more