Pre WOD 4 sets6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)Movement 2 = Athlete Choice* *Options for Movement 2…5-7 HSPU Prep Reps2-3 Wall Walks:30-:60 HS Wall Hold Workout of the Day 13:00 AMRAP 10 Alt. Front Rack Lunges (155/105)10 Strict Handstand Push-Ups or DB strict press10 Strict Pull-Ups or Ring RowsRead more

Workout of the Day Fight Gone Bad 3 Rounds for Total Score (reps + calories) Wallball Shots (20#/14#) for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20″) for repsPush Press (75#/55#) for repsRow for calories Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of “Rotate” the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.Read more

Pre WOD EMOM x 8 MINUTESMIN 1 – :45 Bike @ Moderate PaceMIN 2 – :45 Flow Stretching* *Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45. Workout of the Day 25:00 AMRAP 15/12 Cal Bike15 Hand Release Push-Ups200m Run15 Toes to Bar1:00 Push-Up PlankRead more

Workout of the Day “Chad” For time 1000 box step ups (20″)* *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completionRead more

Workout of the Day 5 Rounds For Time 400m Run21 Sit-Ups*15 Pull-Ups9 Burpees *GHD OptionalRead more