Workout of the Day EMOM For 20:00 MIN 1 – 15 Burpee Over BarMIN 2 – Max Hang Power Cleans (135/95)MIN 3 – 1:00 Front Rack Hold*MIN 4 – Rest *Accumulate as much time as possible in the Front Rack. Post WOD 3 sets for qualityMax reps strict knees to elbow or strict toes to bar -Rest 1:30 b/t Sets-Read more

Pre WOD Overhead squat 1 X 3 1 X 3 1 X 3 Workout of the Day 2 Rounds For Time 35/28 Cal Bike25 Box Jumps (24/20)10 Overhead Squats or Front Squats (165/115)Read more

Workout of the Day “Annie Up” For time 50-40-30-20-10Double Unders2-4-6-8-10Ring Muscle-Ups or burpee pullups50-40-30-20-10Sit-Ups* *GHD optional Post WOD 3 sets for quality 30 alternating DB hammer curls30 banded tricep extentionsRead more

Workout of the Day 2:00 max wall ball shots (#20/#14) 1:00 rest 8:00 AMRAP 25 KB swings (24kg/16kg) 10 box jumps (24″/20″) 2:00 rest 8:00 AMRAP 25 jumping pullups 10 weighted box step overs w/KB 1:00 rest 2:00 max wall ball shotsRead more

Pre WOD Overhead squat 3 X 6 Workout of the Day On A 15:00 Running Clock… 3 Unbroken Hang Squat Snatch*75 Double Unders *Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95). BB1: (95/65)/BB2 (115/75)/BB3:(135/95)/BB4:(155/105)/BB5:(185/135)Read more