Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*MIN 2 – 8/8 Reverse DB Lunges (50/35)MIN 3 – :50 Static Hold w/ Weight**MIN 4 – :50 Static Hold Body Only*** *Strict Gymnastic Pull Options:Wide or Narrow GripMixed GripRope or Ring Pull-UpChin-Up **Static Hold w/ Weight Options:Farmer HoldFront Rack HoldMixed/Filly HoldFloor Press Hold **Static Hold Body Only Options:Tuck HoldSide PlankGlute BridgePike or HS HoldRead more

Pre WOD Every 2:30 for 5 sets 5 back squats (moderate to heavy) Workout of the Day For time 20-15-10-15-20Hang Power Clean (95/65)Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.Read more

Workout of the Day 25:00 as many rounds as possible 25/20 Cal Bike25 Hand Release Push-Ups25 Box Jump Overs (24/20) Post WOD 2-3 sets for quality 10/10 Banded Anti-Rotation10/10 Plate Around the WorldRead more

Pre WOD Every minute on the minute for 10:00 Even: 3 Kip Swing + 1 Chest to Bar or Pull-Up*Odd: 5 Tempo Deadlift (21X1)** *Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill**Building to or above workout weight Workout of the Day “Ripcord”4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m RunRead more

Workout of the Day With a partner for time 800 run, then,10 rounds of….10 hang power cleans (#115/#75)30 double undersThen…800 run *runs done together**alternate rounds of HPC and DU’sRead more