Workout of the Day Overhead Squat 2-2-2-2-2-2 Then High hang snatch 5x3 (60% 2RM OHS) WOD Notes: For the OHS, you'll work up in weight each set to establish a new 2 rep max. Take…

Workout of the Day Start a new station every 12 minutes: 400m sled drag Turkish get up 1 RM (L+R) 10 minute death by two-arm DB squat clean (50/35#) WOD Notes:  A "death by" rep…

https://youtu.be/94JxiFfmjYQ Workout of the Day "The Seven" Complete 7 rounds for time of: 7 handstand push ups 7 thrusters (135/95#) 7 knees to elbows 7 deadlifts (245/165#) 7 burpees 7 KBS (70/53#) 7 pull-ups WOD…

Workout of the Day 1 mile run (not for time) then Sumo deadlift 8x1 (90%) WOD Notes: We did this same rep scheme with the conventional deadlift on Aug 28. Just like that day, you…

Workout of the Day AMRAP in 14 minutes of: 20/14 calorie row 8 bear complexes (95/65#) WOD Notes:  One rep of a bear complex consists of a power clean, front squat, push press (land bar…

Workout of the Day Complete 3 rounds for time of: 400m run 50 kettlebell swings (53/35#) 30 goblet squats (53/35#) WOD Notes: The workout calls for American (overhead) kettlebell swings. If you modify to Russian,…

Workout of the Day Shoulder Press 1-1-1-1-1-1-1 Then EMOM for 10 minutes of: 3 split jerks (75% 1RM shoulder press) WOD Notes:  Compare to 191028.

Workout of the Day Complete for time: 40 double unders 20 Russian twists (25/15#) (L+R=1) 10 box jumps (28/24") Rest for the remainder of 3 minutes and repeat for a total of 8 rounds.   WOD…

Workout of the Day Complete for time: 1000/800m row 100 push presses (75/55#) 10 muscle ups WOD Notes:  Choose a weight for push presses that allows you to open up with at least 20 reps. …

Workout of the Day Front Squat 2-2-2-2-2 Then EMOM for 10 minutes of: 3 hang cleans (50% 2RM front squat) WOD Notes:  Compare front squat to 191118. 31Heroes Note: Over the weekend, we had 48…