Pre WOD 3 Sets for quality 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated Bent Over Rows 1:00 DB Plank Sides Workout of the Day Every 2:00 for 6 sets 10 Ring Rows or Jumping Pull-ups 15 Slam Balls (30/20) Read more
Pre WOD Strict press 5-5-5 Tempo (2111) Workout of the Day 15 minutes as many rounds as possible 12/10 Cal Bike 10 Push Press (95/65) 15 Russian KBS (53/35) *:30 Rest after each roundRead more
Pre WOD Back squat 5-5-5 Tempo (2111) Workout of the Day Every minute on the minute for 12:00 1st min: 10 Front Squats (95/65) 2nd min: 16 Step-ups (24/20) 3rd min: 20 Alt. V-upsRead more
Workout of the Day 5 rounds for max reps/calories 1:00 KB swings (24kg/16kg) 1:00 box jumps (24″/20″) 1:00 DB cleans (50/35) 1:00 bike/row 1:00 restRead more
