Pre WOD In 10:00, row 2000/15oo meters, then max burpees in remaining time Workout of the Day 15:00 as many rounds as possible 5 Pull-ups or Bar Muscle-Ups10 Hand Release Push-Ups15 Air SquatsRead more

Pre WOD On a 12:00 running clock, pick a skill or weakness to work on Workout of the Day For time 10 DB Devil’s Press (50/35)40 Box Jumps (24/20)20 DB Devil’s Press20 Box JumpsRead more

Workout of the Day 20:00 as many rounds as possible 21 box step ups (24″/20″) 21 push press (#115/#75) *every 3:00 including 3,2,1 go perform 21 situps Post WOD Every minute on the minute for 10:00 Even: 10 Arnold press Odd: 20 DB hammer curlsRead more

Pre WOD Every minute on the minute for 10:00 Even: :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 nasal BreathingMIN 2 – :40 Goat Work for Gymnastic Push Workout of the Day For time 500/400m rowImmediately Into…5 rounds15 DB Hang Power Clean (50/35)50 Double UndersImmediately Into…500/400m rowRead more

Pre WOD In 15:00, build to moderate/heavy complex of… 1 squat snatch + 1 hang squat snatch + 2 overhead squats Workout of the Day 3 roundsOn a 5:00 running clock…500m Row10 Squat Snatches (155/105)Max rope climbs in remaining time… -Rest 2:00 between sets-Read more