Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest  Read more

Pre WOD Every 3:00 for 21:00 3 back squats Workout of the Day 10 minutes as many rounds as possible 7 med ball cleans (#20/#14) 7 MB situpsRead more

Workout of the Day 30 minute AMRAP with a partner P1: 1 rope climb, 2 hang squat cleans (#185/#125), 3 wall walks P2: double KB front rack hold (24kg/16kg) Switch places then both partners run 100 meters, add 100 meter to run after each roundsRead more

Pre WOD Push press 3 X 5 Workout of the Day “Death by Cardio” 1st min: row for calories 2nd minute: burpees 3rd minute: box jumps (30″/24″) Start at 7 cals/reps and add 1 cal/rep every time through cycle until you can no longer keep pace with clock  Read more

Workout of the Day Every minute on the minute for 20 minutes Even minutes: 3 deadlifts (#275/#195) Odd minutes: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 40 barbell rolloutsRead more