Workout of the Day With a partner, complete for time: 100 KB swings (53/35#) 100 box jumps (24/20") 100 wallballs (20/14# to 10/9') 100 toes to bar  100 cal row WOD Notes:  The movements must…

Workout of the Day EMOM for 20 minutes of: 1 snatch Gradually increase in weight across the sets.  You do not need to increase each minute. WOD Notes:  If a full snatch (with a squat)…

Workout of the Day "Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes:  The scale for muscle ups today will either be 7…

Workout of the Day Complete 40-30-20-10 reps for time of: Weighted box step ups (50/35# to 24/20") Run 400m before each set. WOD Notes:  Use a single dumbbell (or kettlbell) for the weighted step ups. …

Workout of the Day Rack Jerk 1-1-1-1-1-1-1 Then Complete 3 rounds for time of: 20 second overhead hold (50% 1RM rack jerk) 30 hollow rocks WOD Notes: The rack jerk is a split jerk taken…

Workout of the Day "17.5" Complete 10 rounds for time of: 9 thrusters (95/65#) 35 double unders WOD Notes:  This was the 5th workout of the 2017 Open. Compare to 170324.  

Workout of the Day Complete for time: 500/400m row 25 wallballs Rest until the 4 minute mark then complete for time: 500/400m row 10 deadlifts (275/185# NTE 70% 1RM deadlift) Rest until the 8 minute…

Workout of the Day Power Clean 2-2-2-2-2-2 Then Max consecutive hang power clean and jerks (50% 2 rep max power clean). WOD Notes:  The power clean 2 rep max is designed to be touch and…

Workout of the Day Complete for time: 30 chest-to-bar (C2B) pull ups 60 alternating DB power snatches (50/35#) 800m run 20 C2B pull ups 40 alternating DB power snatches (50/35#) 800m run 10 C2B pull…

Workout of the Day AMRAP in 16 minutes of: 10 bench presses (50% 1RM) 10 box jump overs (24/20") WOD Notes:  For the box jump overs, you may land on the box and step or…