Mobility: Lacrosse ball roll out Strength: 1a) Deadlift 3-3-3-3-3 1b) Ring dip 5-5-5-5-5 WOD: 5 rounds for time 10 KBS 8 Wall ball 6 Box jumpRead More

Strength: 1a) Push press 3-3-3-3-3 1b) Ring rows 5-5-5-5-5 WOD: 3 rounds for time 5 Push press 10 Pull-up 200m runRead More

Mobility: Barbell quad smashing Strength: Front squat 5-5-5-5-5 WOD: 10-8-6-4-2 Front Squat T2BRead More

OLY: EMOM x 8 2-position hang power snatch (mid-hang, power position) WOD: 4 rounds for time 5 Hang power snatch 10 Reverse burpee 15 DU’sRead More

Strength: Deadlift 3-3-3-3-3 WOD: 21-15-9 Deadlift (55-60% of 1 RM) Push-up Box Jump (advanced: HSPU)Read More

Strength: Thruster 5-5-5-5-5 WOD: For time 1000m row 30 Wall ball 30 DU’s (3:1 singles) 400m run  Read More

Barbell warm-up EMOM x 10 3-Position Power Clean Skill: 50 Hollow Rocks not for time Partition reps in any way in order to maintain hollow body position.Read More

Strength: Push Press 5-5-5-5-5 WOD: 10min AMRAP 5 S2OH 5 Lateral Burpee Bar Hops 5 Pull-ups (Advanced: Sub C2B pull-ups)Read More

Workout of the Day Oct. 7th 2013 Strength: Back squat 5-5-5-5-5 WOD: 4 rounds for time 10 KBS 10 sit-ups 10 air squat 200m run (Advanced: Front squat 45/35 sub for air squats)Read More