Pre WOD Bench Press 5 X 3 Workout of the Day For time 50 abmat situps – 25/20 cal bike – 10 deadlifts (#275/#195) 40 – 20/16 – 8 DL 30 – 15/12 – 6 DL 20 – 10/8 – 4 DL 10 – 5/4 – 2 DLRead more

Workout of the Day For time 21 hang power snatches (#95/#65) 200 meter run 21 overhead squats 200 meter run 15 HPS 200 meter run 15 OHS 200 meter run 9 HPS 200 meter run 9 OHS 200 meter run Post WOD 40 barbell rolloutsRead more

Workout of the Day 7 rounds 3:30 100 meter farmers carry (24kg/16kg) 20 KB swings 10 pullups AMRAP burpees :30 rest *score total burpeesRead more

Pre WOD Every 2:30 for 6 rounds 5 front squats Workout of the Day For time 5-10-15-10-5 Ring dips Strict press (#75/#55) PushupsRead more

Workout of the Day 20 minutes as many rounds as possible 40 double unders 20 single arm DB clean and jerks (#50/#35) 20 double unders 20/15 calorie row Post WOD 3 rounds 30 band pull aparts 30 banded tricep extensionsRead more