Pre WOD ON A 8:00 RUNNING CLOCK…Build up to Workout Weights for Shoulder to Overhead Workout of the Day For Time 10-9-8-7-6Shoulder to Overhead (135/95)Up-Downs Over BarImmediately Into…5-4-3-2-1Shoulder to Overhead (185/135)Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0.Max 3 attempts per set then complete 25 reps and move on. No additional penaltyRead more

Workout of the Day For Time 200 Russian KB Swings (70/53)150 Sit-Ups100/80 Cal Bike15 Rope Climbs *Partition as needed to complete all reps.Read more

Pre WOD EVERY 1:30 x 6 SETS*1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch *Start Moderate-Light and build up to Moderate-Heavy. Workkout of the Day 15:00 AMRAP 1 Power Snatches (155/105)*15 Box Jumps (24/20)100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…). (Score is Rounds + Reps)Read more

Pre WOD Wide grip tempo bench press (30X1) 10-8-6 Workout of the Day 6 Rounds ON A 3:00 RUNNING CLOCK…30/24 Cal RowMax Reps in the Remaining Time…ODD ROUNDS: BurpeesEVEN ROUNDS: Pull-Ups or Ring Rows -Rest :30 b/t Sets-Read more

Pre WOD Bench press 5 X 7 Workout of the Day 15 Rounds For Time 1 Ring Muscle-Up or 2 jumping pullups3 Thrusters (135/95)6 Burpee Over BarRead more