Pre WOD 3 rounds 30 DB plank taps20 high alternating flutter kicks10 skater jumps (L+R=1) Workout of the Day 3 rounds 9:00 as many rounds as possible 1:30 cardio of choice20 alternating jumping lunges15 russian twists plus tuck up10/10 single DB strict press –1:30 rest between rounds–Read more
Pre WOD In 20:00, build to a heavy 3 rep back squat 5:00 rest, then…. Workout of the Day 3:00 as many burpees as possible 3:00 rest 3:00 max calories on Assault bikeRead more
Workout of the Day 4 rounds for quality 3/3 DB Turkish Get-Ups (Athlete Choice)12/12 Tempo Supported DB Row (2111)(Athlete Choice)1:00 DB Front Rack Hold30 Weighted Sit-Ups Post WOD Every minute on the minute for 5:00 20 DB Hollow Flutter KicksMax V-Ups in Time RemainingRead more
Pre WOD On a 25:00 running clock, find a heavy 1 rep ground to overhead Workout of the Day 5:00 as many rounds as possible 25 Double Unders5 Ground to Overhead (135/95)Read more
