Pre WOD Tempo Snatch Deadlift (2121) 3 X 3 Power Snatch 2 X 5 Workout of the Day For Time 20 Power Snatch (95/65)400m Run20 Power Snatch Post WOD 3 sets for quality 12 Plank Rotations24 Crossbody Mountain Climbers12 Sit-Thrus -Rest as needed between sets-Read more

Workout of the Day 10:00 as many rounds as possible 2-4-6-8-10…etcBox Jump Overs (24/20)Alt. PistolsPull-Ups** -Rest 2:00 between sets-*Start the second AMRAP over at 2.**Strict OptionalRead more

Pre WOD Tempo strict press (31X1) 5 X 3 Workout of the Day Every minute on the minute for 10:00Even: 14 DB Push Press (50/35)Odd: 7 DB Renegade Rows*-Rest 1:00-4:00 as many rounds as possible4 Up-Downs4 DB Push Press *1 Rep of RR = 1 Push-Up + Row LRead more

Workout of the Day 8:00 AMRAP30 double unders20 situps10 burpees -1:00 rest- 7:00 AMRAP30 mountain climbers20 situps10 burpees -1:00 rest- 6:00 AMRAP30 glute bridges20 situps10 burpeesRead more

Pre WOD In 15:00, build to a heavy complex of… 1 Push Jerk + 1 Split Jerk Workout of the Day For time 50-50-50-50Double Unders40-30-20-10Cal Row10-10-10-10Push Jerk (155/105)Read more