Pre WOD For quality 100 perfect pushups (hand release) Workout of the Day Wednesday 12 minutes as many rounds as possible 5 power snatches (#95/#65) 10 lateral jumps over bar (over and back = 1)Read more
Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round Read more
Pre WOD 5 rounds, not for time Workout of the Day Monday “Climbing Karen” For time 150 wall ball shots (#20/#14)(10’/9′) For every break in movement do 1 rope climb (15′)Read more
Workout of the Day Friday In 10 minutes, climb as far up the ladder as possible 1 kettlebell swing (32kg/24/kg) 1 box jump (30″/24″) 2 KB swings 2 BJ’s 3/3, 4/4, etc……..Read more
