Workout of the Day 3 Rounds For Quality 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)10/10 Plate Around the Worlds (L/R):45 Plate OH Hold:45 Plate Gun Hold4 Wall Walks -Rest as needed between rounds- Post WOD 3 sets10/10 Side Plank Bridge-Ups1:00 Elbow PlankRead more

Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day For Time 25/20 Cal Row25 Burpee to Plate25 DBL DB Snatch (50/35)25 Burpee to Plate25/20 Cal RowRead more

Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – :50 Max Rope ClimbsMIN 2 – 15/12 Cal BikeMIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)MIN 4 – :50 Max Sit-UpsRead more

Pre WOD Strict press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today Workout of the Day 3 Rounds For Time 21 Thruster (95/65)21 Box Jumps (24″/20″) Post WOD 1:00 Elbow to Instep (R)1:00 Pidgeon Pose (R)1:00 Samson Stretch (R)1:00 Elbow to Instep (L)1:00 Pidgeon Pose (L)1:00 Samson Stretch (L)Read more

Pre WOD 3:00 AMRAP20 Heel Taps Over DB20 Crossbody Mountain Climbers -Rest :30- 3:00 AMRAP20 Heel Taps Over DB20 Supermans Workout of the Day Every minute on the minute for 24:00 MIN 1 – Max Lunge + Lunge + Push-UpMIN 2 – Max Hollow Body RocksMIN 3 – Max Alt Sit-ThrusMIN 4 – Max Plank HoldMIN 5 – Cardio ChoiceMIN 6 – Rest(Score is Total Reps)Read more