Pre WOD EMOM x 8 MINUTESMIN 1 – :50 Rope Climb Practice Option*MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options…Rope Pull-UpsRope Hanging Knee RaiseClamp to StandRope Climb Workout of the Day Every 4:00 For 4 Rounds 30/24 Cal Bike2 Rope Climbs or 10 Strict Pull-UpsBurpees (Athlete Choice on Number)*Rest in Time Remaining… -No Additional Rest b/t Sets- *Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.Read more

Pre WOD In 15:00, build to a moderate to heavy 3 rep thruster jerk Workout of the Day For Time 1000/800m Row15 Thruster-Jerk (155/105)750/500m Row21 Shoulder to OHRead more

Workout of the Day 2 Sets 4:00 AMRAP20 Slam Balls (30/20)20 SB Weighted Sit-Ups -Rest 1:00- 4:00 AMRAP20 Slam Balls Lunges (30/20)40 Double Unders -Rest 2:00 b/t Sets- Post WOD TABATA 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter KicksTabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas-Read more

Workout of the Day “Elm Street” 2 rounds for time 10 Devil’s Press (50/35)400m Run31 DB Sumo Cleans300m Run31 DB Floor Press200m Run31 DB Front Squats100m Run10 Devil’s Press -Rest 2:00 between rounds-Read more

Pre WOD In 15:00. build to a heavy 5 rep… Hang Power Clean Workoout of the Day For Time 27-21-15-9Hang Power Cleans (95/65) *15/12 Cal Bike after each set Post WOD 500-700 box step ups *weighted optionalRead more