Pre WOD 4 rounds, not for time 10 overhead weighted stepups 20 hollow rocks Workout of the Day 5 rounds, as many calories/reps as possible 1:00 calorie row 1:00 hang power snatch 1:00 burpees 1:00 rest Read more
Pre WOD Every minute on the minute for 10 minutes Even: 5-10 ring dips Odd: 5-10 ring rows OR 3 muscle ups (strict if possible) Workout of the Day 20 minutes as many rounds as possible 400 meter run 40 weighted walking lunge steps (#30/#20) Read more
Workout of the Day 45 minutes as many rounds as possible 17 power cleans (#95/#75) 75 squats 200 meter weighted carry (carry bar used for PC’s) Read more
Pre WOD Bench press 10-8-6-4-2 Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#275/#185) 100 meter farmers carry (24kg/16kg) 50 double unders Read more
