WOD

Workout: For Time: Partner Workout (Teams of 2) 100 Calorie Bike 100 Wall Balls (14/20#) 100 Double-DB Bent-Over Rows (20/35#’s) 100 Med Ball Toss Sit-Ups... Read More

Workout: EMOM 32 (8 rounds) 1- 15 Unbroken Russian KB Swings 2- :30-:45 Forearm Plank 3- 30/50 Double-Unders 4- 15 SLOW Kneeling Banded Lat Pull-Downs... Read More

Strength: 12 minutes to complete 3 rounds of: 10 Empty Barbell Z-Press10 Empty Barbell Bicep Curls10 Strict Hanging Knee Raises / Laying Leg Raises Workout:... Read More

Strength: E4MOM for 4 rounds of: 9 SLOW Banded Pull-Aparts 6 Single DB/KB Single-Leg Romanian Deadlifts per side 3 Wall Climbs Workout: AMRAP 14 “Strict... Read More

Strength: 12 minutes to complete 4 rounds of: 100ft Double DB/KB Farmer’s Carry Pistol Squat Practice in between carries. Workout: AMRAP 20 400m Run 10... Read More

Workout: Barraza Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee Bar Muscle-Ups U.S.... Read More

Skill Work: Double-Under Practice Workout: 6 Rounds for Cals/Reps: :45 Max Cal Row + :15 Rest/Rotate :45 Alternating Dumbbell Snatches (35/50#) + :15 Rest/Rotate Rest... Read More

Strength: Front Squat E2MOM5 sets of 4 reps Workout: AMRAP 5 10 Cal Bike 20 Russian KB Swings Rest 3 min AMRAP 5 10 Burpees... Read More

Strength: FLEX DAY 5 Rounds of E3MOM 6 Dumbbell Bench Press @30X1 12 Banded Pull-Downs 14 Weighted DB Step-Ups (7/7) (20/24″) Workout: 4 Rounds for... Read More

Strength: Snatch Complex E2MOM5 rounds of:High Hang Squat Snatch + Touch-and-Go Squat Snatch Workout: