Workout of the Day For time 30 strict pullups, then.. 400 meter overhead barbell carry (#95/#65) *each time you set bar down complete 10 front squats with bar Then… 30 strict pullups Post WOD Death by 10 metersRead more

Pre WOD Every 1:30 for 12:00 1 clean and jerk Workout of the Day 15 minutes as many rounds as possible 25 abmat situps 50 double unders 25 hand release pushups 50 double unders 25 russian twists with medball (#20/#14) 50 double unders 25 med ball cleans 50 double undersRead more

Pre WOD 4 rounds for quality 10 strict ring dips (2 second pause at bottom) 10 strict toes to bar Workout of the Day 6 rounds :40 AMRAP sandbag clean and toss (#40/#25) (8′) :20 rest :40 AMRAP sandbag step ups (24″/20″) :20 rest :40 AMRAP sandbag shoveling :20 restRead more

Pre WOD Every  minute on the minute for 14 minutes Even: 3 bench press Odd: 3 deadlift Workout of the Day 4:00 AMRAP wall ball shots (#20/#14) 2:00 rest 4:00 farmers carry for max meters 2 X (24kg/16kg) 2:00 rest 4:00 AMRAP burpees 2:00 rest 4:00 row for max calories  Read more

Workout of the Day Complete with a partner for time 800 meter run, then.. 50 cal row while partner hold top of deadlift (#155/#105) 40 kettlebell swings (24kg/16kg) while partner holds handstand 30 pullups while partner holds bottom of goblet squat 20 wall ball shots (#20/#14) while partner holds plank 10 thruster (#135/#95) while partner does flutter kicks 800 meter runRead more