Workout of the Day “Jay” 20:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)|(115/75)9 Box Jumps (30/24) Post WOD Double tabata 1st tabata- slam ball russian twists2nd tabata- glute bridge marchRead more

Pre WOD Push jerk warm up and skill work Workout of the Day 12:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)9 Box Jumps (30″/24″)Read more

Workout of the Day Every minue on the minute for 25:00 1st min- :45 Max Single DB Front Rack Step-Ups (35/20)/(24″/20″)2nd min- :45 Max Strict Box or Ring Dips3rd min- :45 Plank Hold (Plate on Back Optional)4th and 5th min- 1:45 row or bike for max calsRead more

Pre WOD Overhead squat 3 X 5 Workout of the Day For time 20-16-12Alt. DB Squat Snatch (50/35)Up-Downs Over DBRead more

Pre WOD 3 attempts at max reps pullups Workout of the Day 5:00 AMRAP5 Strict Pull-Ups7 Hand Release Push-Ups-Rest 2:00- 5:00 Max Cal Bike-Rest 2:00- 5:00 AMRAP5 Pull-Ups*7 Hand Release Push-Ups *chest to bar optionalRead more