Pre WOD On a 15:00 running clock, build to a heavy complex of…. 1 deadlift + 3 hang power cleans + 3 shoulder to overhead Workout of the Day “DT” 5 rounds for time 12 Deadlifts (155/105)9 Hang power cleans6 Push jerksRead more

Pre WOD Weighted pullups 5-5-5-5 Workout of the Day EMOM For 15:00 MIN 1 – 12/10 Cal BikeMIN 2 – :50 Max Strict Pull-Ups or Ring Rows*MIN 3 – :50 Max Hand Release Push-Ups *Optional for Feet elevated Ring RowsRead more

Pre WOD EMOM for 9:00 Min1- :45 diamond pushups Min 2- :45 arm haulers Min 3- : down up + tall jump Workout of the Day Every 4:00 for for 4 sets 30 double unders 20 alternating sit thrus 10 burpees + extra pushup Max reps hollow rocksRead more

Workout of the Day Every 3:00 For 5 Rounds 8 Bar Muscle-Ups or burpee pullups16 Alt. Pistols or 30 Air SquatsMax Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Cals)Read more

Workout of the Day “Ava” 20:53 as many rounds as possible 400m Run21 Ground to Overhead (95/65) Post WOD 3 Sets for quality 1:00 Hollow HoldImmediately Into…1:00 Superman Hold -Rest 1:00 b/t Sets-Read more