WORKOUT OF THE DAY STRENGTH: DL 12.12.12. across, 80-85% of 10rm WOD [Nike] 400m Run 21 P Jerks 400m Run 15 P Jerks 400m Run 9 P Jerks L1-155/105 L2/M-95/65, 300m L3-65/45, 200m 15min Cap              Read more

  WORKOUT OF THE DAY STRENGTH: NONE WOD [Star] Partner Wod 30min AMRAP 10 Wall Walks 20 Cal bike 30 KB swings 40 MB Squat cleans 50 Sit-ups L1- 70/53, Strict Sit-up, 30/20 L2/M- 53/35, butterfly sit-up, 20/14 L3- 35/18, arm throw sit-up, 14/10 20min        Read more

  WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side   WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap  Read more

  WORKOUT OF THE DAY STRENGTH: Bench Press 12.12.12 across, goal 80-85% of 10rm WOD [Payday] 2min AMRAP, 1 min rest of- 1-Run 200m, ME wall Balls 2- Run 200m, ME Push-ups x 3 sets of each -note total wall balls and Push-ups 18mins L1-200m, dips or toe push-ups, 20/14 L2/M- 200m, incline, 14/10 L3-150m, knee, 10/6                          Read more

  WORKOUT OF THE DAY STRENGTH: Front Squat 12.12.12 across, as heavy as possible, (80-85% of 10rm) WOD [Carbon] 10 Pull-ups 10 P Snatches 30 D-unders x 6 Rds L1- 95/65, CTBs L2/M- 75/55, bw, 1/2 D-unders L3- 55/35, V-rows, Singles x 2   14min Cap                Read more