Pre WOD Dumbbell bench press 5 X 10 Workout of the Day EMOM 16:00 MIN 1 – :45 Max handstand push-ups or DB strict press (50/35)MIN 2&3 – Max Cal RowMIN 4 – Rest (Score is Lowest Reps in 4:00 Interval)Read more

Pre WOD 3 sets for quality* 5 Tempo Back Squat (21X1, Heavy)10 Russian KB Swings (Heavy)1:00 Glute Bridge Hold *Same weight across all 3 sets. Workout of the Day For Time 45 Back Squats (185/135)* *Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)+ 30 Double Unders.Read more

Workout of the Day For time 800m Run50 Walking Lunges50 Sit-Ups200m Run50 Up-Down Box Step-Overs (24/20)200m Run50 Sit-Ups50 Walking Lunges800m Run Post WOD 2-3 sets for quality 1:00 Elbow Plank:30 Left Side Plank:30 Right Side Plank1:00 Elbow PlankRead more

Pre WOD 3-5 sets max reps strict pullups *add bands if necessary for 7-10 reps Workout of the Day 12:00 AMRAP 12 Pull-Ups9 Hand Release Push-Ups3 Power Snatch (135/95)* *Option to go heavierRead more

Workout of the Day 20:00 as many rounds as possible Red: row 300/200 Blue: 10 devils press Green: 20 wall ball shots Yellow: 10 plank jacks over rower Purple: 25 med ball sit ups Black: Everyone… 150 m run w/medballRead more