Workout of the Day 4 Sets For Quality 10-12 Strict Ring Dips or Bar Dips20 weighted Sit-Ups (Athlete Choice)12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups1:00 Plank -Rest 1:30 b/t Sets- Post WODRead more

Pre WOD Squat snatch 3 X 3 Workout of the Day Every 3:30 X 4 Rounds 500/400m Row10 Hang Squat Snatch (95/65) -rest in remaining time -score is slowest roundRead more

Workout of the Day Every Minute on the minute for 21:00 MIN 1 – 5 TNG Deadlifts (AHAP)MIN 2 – 15 BurpeesMIN 3 – Max Rope ClimbsRead more

Pre WOD Split jerk 3 X 3 Workout of the Day 15:00 AMRAP 21/16 Cal Bike7 Shoulder to Overhead (135/95)3 Wall WalksRead more

Workout of the Day “Murder Hornets” For Time: 50-40-30Air Squats (optional DB 35/20)Plank Jacks 3 minute rest 40-30-20Alt. Forward Lunge (optional DBs 35/20)Alt. Single Leg V-ups 2 minute rest 30-20-10Alt. Jumping Lunges (optional DBs)4 – Way Crunches 1 minute rest 20-10-5Jumping Squats (optional DB)8 – count Body BuildersRead more