Daily WOD

Part 1 Core Work 3 rnds of 10 Barbell Rollouts, 15 Med ball Sit Ups Part 2 4 rnds of 1 minute of ring rows... Read More

Part 1 Barbell Good Mornings 4×5 same weight across Part 2 21-15-9 of DB Squat Cleans with 50 Dus(150 Sus) after each rnd Scale Squat... Read More

Part 1 Back Squats 5,4,4,3 Build to moderate 3 Part 2 3 rnds of AMRAP 3 10 Burpees, 15 Squats rest 3 min btw rnds... Read More

Part 1 Pull ups EMOM 8 8-10 reps Part 2 AMRAP 12 9 Push press 12 Box Jump overs, 10/8 cal row Rx 95/65 L2... Read More

Part 1 Warm Up Squat Clean Part 2 Teams of 2 1600m, 100 Ab Mat Sit ups, 80 Squat Cleans, 50 Rope Climbs Rx 185/125... Read More

Part 1 3 rnds of 12 leg raises, 30 sec hollow, 12 Russian twists with DB Part 2 7 Intervals of 1 min Max Cal... Read More

WOD: 3 RFT of 20 Deadlifts, 15 V ups, 7 Bar Muscle Ups Rx 185/135, L2 155/105 L1 135/95 Scale : Bar Muscle Ups>3 Wallwalks

Part 1 Power Clean 4-4-3-3 Build to challenginhg 3  Part 2 5RFT of 15 Wallballs, 15 Power Cleans Rx 95/65, 20/14 L2 75/55 16/12 L1... Read More