Pre WOD Sumo deadlift 5-5-5-5-5 Workout of the Day 15:00 as many rounds as possible 7 DB Up-Downs (50/35)9 DB Sumo Deadlifts12 Box Jumps (30″/24″)Read more

Workout of the Day Every 2:00 on the minute for 24:00MIN 1&2: 400m RunMIN 3&4: AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Up Post WOD 3 sets for quality10 Slow Arm Haulers15 Hollow RocksRead more

Pre WOD Every minute on the minute for 8:00Even: 5 Tempo OHS (2111) Odd:1-3 Ring Muscle-Ups or RMU Attempts or 3-5 strict ring dips Workout of the Day 3 rounds for time 9 Ring Muscle-Ups18 Overhead Squats (115/75)Read more

Workout of the Day For time 5 rounds10 burpees1:00 wall sit -2:00 rest- 5 rounds10 deadlifts (#205/#145)20 abmat situps -2:00 rest- 5 rounds250/200 meter row1:00 front plank hold Post WOD 3 sets for quality 15 diamond pushups30 alternating hammer curlsRead more

Pre WOD Back squat 6-4-4-2 Workout of the Day 15:00 as many rounds as possible 40-30-20Wall Ball shots (20/14)20-15-10Pull-Ups *Complete a 100m MedBall Run fter each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.**After the round of 20/10/100 go back to the start of the workout if time remains.Read more