Pre WOD 3 sets for quality :20 ring support :20 bottom of ring hold 3-5 negative ring dips Workout of the Day 5 rounds for time 15/12 calorie bike 10 ring dips 20 alternating DB hang snatchesRead more

Extended warmup Every minute on the minute for 12:00 1st min: 5 tempo sumo deadlifts (30X1), building in weight 2nd min: double under or triple under practice 3rd min: rest Workout of the Day Every minute on the minute for 16:00 1st min: 5 sumo DL’s (#275/#185) then 50 double unders 2nd min: :45 max abmat situps 3rd min: 15 down ups then 5 sumo DL’s 4th min: :45 hollow holdRead more

Workout of the Day “PAZ” On a 6:00 running clock… Complete a 1000 meter run Into… 22:00 as many rounds aas possible 23 air squats 7 burpees 14 pushups Into… On a 6:00 running clock… Complete a 1000 meter runRead more

Pre WOD In 20:00, find your heaviest 3 rep deadlift Workout of the Day For time 21-18-15-18-21 DB deadlifts (#50/#35) Toes to barRead more

Workout of the Day Every 3:00 minutes on the minute for 18:00 30 wall ball shots (#20/#14) 15/12 calorie bike Max double unders in remaining timeRead more