Pre WOD Power clean warmup and skill work Workout of the Day On a 12:00 running clock… 20 muscle ups or burpee pullups* Then, in remaining time… 2 rounds 7 power cleans (#135/#95) 7 lateral over bar burpees into.. 2 rounds 5 power cleans (#155/#105) 7 lateral over bar burpees into… 3 power cleans (#185/#125) 7 lateral over bar burpees *3:00 capRead more

Pre WOD Back squat 3-2-1-3-2-1 Workout of the Day 8 rounds for time 8 single DB down up (#50/#35) 10 goblet squats 12 alternating DB snatchesRead more

Pre WOD In 12:00, find you max height box jump Workout of the Day 15:00 as many rounds as possible 9 box jump overs (24″/20″) 6 push press (#115/#75) 200 meter runRead more

Pre WOD 3 sets 1:15 max banded curls 1:15 max banded tricep extensions 1:15 max banded lat pull downs Workout of the Day 10 rounds for time 30 double unders 10 DB goblet squats (#50/#35)Read more

Workout of the Day “Annie-Up” For time 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-UpsRead more