Pre WOD Sumo deadlift 5 X 5 *after each set of DL’s perform 15 hollow rocks Workout of the Day 3 rounds 2:00 farmers carry for max meters (24kg/16kg)(10m = 1 rep) 2:00 row for max calories 2:00 AMRAP burpees 1:00 rest  Read more

Pre WOD Push press 3 X 3 Push Jerk 3 X 2 Workout of the Day 3 rounds for time 75 double unders 50 squats 15 power cleans (#135/#95)   0Read more

Pre WOD Every minute on the minute for 14 minutes Even: 10 bent over DB rows Even: 5 strict pullups Workout of the Day 20 minutes as many rounds as possible 200 meter run 30 abmat situps 40 meter sled drive (#70/#45)  Read more

Workout of the Day 3:00 21 overhead squats (#75/#55) 21 burpees Row for max calories 3:00 rest 3:00 18 OHS (#95/#65) 18 burpees Row for max calories 3:00 rest 15 OHS (#115/#85) 15 burpees Row for max calories 3:00 rest 3:00 12 OHS (#135/#105) 12 burpees Row for max calories *score is total calories Post WOD 40 barbell rolloutsRead more

Pre WOD Alternating double tabata -russian twists with medball (#20/#14) –pushups Workout of the Day In 15 minutes, complete as many wall ball shots as possible (#20/#14) *perform 15 unbroken kettlebell swings (32kg/24kg) after each time you break wall ball shots *perform 5 burpees each time you break kettlebell swings Score total WB shotsRead more