Workout of the Day 18:00 AMRAP 22 wall ball shots (20/14)22 pullups22/16 cal bike Post WOD 3 SETS1:00 Ring Body Saw-Immediately Into-1:00 Max Plank Wall Ball Taps-Rest 2:00 b/t Sets-Read more

Workout of the Day 8 SETS (:20 ON/ :10 OFF) MOVT 1 – Slam Balls (30/20)|(20/10)MOVT 2 – Push-UpsMOVT 3 – Slam Ball Russian TwistsMOVT 4 – Up-Downs 1 SET = MOVT 1 to MOVT 4. -No Additional Rest b/t Sets-Read more

Pre WOD 5 sets 5-10 strict ring dips5-10 strict pullups Workout of the Day 10:00 AMRAP 1-2-3-and so on…Ring Muscle-Ups or burpee pullupsPower Cleans (205/145)Read more

Workout of the Day For Time FOR TIME*5:00 ON / 1:00 OFF**240 Double Unders180/144 Cal Row120 Sit-Ups60 Front Rack Lunges (135/95)*Complete sets of 5:00 ON / 1:00 OFF until all work is completed. **Partition 1 of 2 Ways ONLY… Option 1 — Straight Through, No Partition or…Option 2 — Partition into 4 Sets of… 60 Double Unders45 Cal Row30 Sit-Ups15 LungesRead more

Pre WOD EVERY 1:30 x 6 SETS*1 Power Snatch+1 Hang Power Snatch+1 Overhead Squat *Start Light and build to a Moderate weight. Workout of the Day “Fancy Nancy” 10 rounds for time12/10 Cal Bike7 Hang Squat Snatch (75/55)Read more