Workout of the Day 4 sets for quality 10 Barbell Pendlay Rows10 Unbroken Push Press10 Slow Seated Goblet Good Mornings Post WOD For time40-30-20-10Russian Twists *:30 Max Cal Bike Sprint after each set.Read more

Pre WOD On a 15:00 running clock, build to a heavy 10 rep front squat Workout of the Day Every 3:00 for 5 rounds10 Front Squats (155/105)15 Knees to Elbow10 Up-Downs Over Bar *Score is time of slowest roundRead more

Workout of the Day For time 50 Box Jumps (20)800m Run50 Hand Release Push-Ups800m Run50 Box JumpsRead more

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 to Bar Pull-UpsSumo Deadlift High Pull (115/75)Immediately Into…50/40 Cal BikeRead 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