Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day For time 2-4-6-8-6-4-2 Manmakers (#50/#35) *complete 40 double unders between each setRead more

Pre WOD 4 rounds for quality 10 ring fallouts 10 floor wipers 10 V-ups Workout of the Day Every 2 minutes on the minute for 12 minutes 3 power cleans (#185/#125) 6 L-pullups 9 ring pushups with feet elevatedRead more

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 10 front squats 10 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 15 front squats 15 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 20 front squats 20 lateral over the bar burpees 5-10-15-20 meter shuttle sprintRead more

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day 18 minutes as many rounds as possible 18 DB weighted lunge steps (#40/#30) 12 ring rows 6 toes to barRead more

Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then… AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 35/20 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 20/15 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest  Read more