Workout of the Day 5:00 AMRAP 20 Russian KBS (70/53) 20/15 Cal Row -Rest 1:30- 4:00 AMRAP 16 Russian KBS (70/53) 16/12 Cal Row -Rest 1:00- 3:00 AMRAP 12 Russian KBS (70/53) 12/10 Cal Row -Rest :30- 2:00 AMRAP 8 Russian KBS (70/53) 8/6 Cal Row Post WOD Bench press 5 X 5Read more

Workout of the Day “Diane” For time 21-15-9 Deadlifts (#225/#155) Handstand pushupsRead more

Pre WOD 4 Sets for quality :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) Workout of the Day 12:00 as many rounds as possible 4 strict pull ups 8 front squats (135/95)|(95/65) 12 hand release pushups  Read more

Pre WOD 3 Sets for quality 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) Workout of the Day 4 rounds for max reps 1:20 – Double DB Sumo Power Clean (50/35)* 1:20 – Double DB Farmer Reverse Lunge* 1:20 – Up-Down + Side Shuffle** *2 Burpees Every Time Athlete Breaks **1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R) -Rest 1:00 between rounds-Read more

Workout of the Day For time 200 meter plate run 50 plate ground to overhead 50 plate walking lunges 200 meter plate run 50 plate step ups 50 plate walking lunges 50 plate ground to overhead 200 meter plate runRead more