Workout of the Day Complete 4 rounds, each for time, of: 500/400m row 40 DB snatches (50/35#) Start a new round every 7 minutes. WOD Notes:  Choose a DB weight that will let you complete…

Workout of the Day Banded sumo deadlifts 8x2 (50-70% 1RM + band) Then complete max reps in 1 minute of: Alternating jumping box step ups (24/20") Rest 1 minute and repeat. WOD Notes:  Adding a…

Workout of the Day Complete for time: 150-120-90-60-30 double unders 30-25-20-15-10 handstand push ups Time Cap = 20 minutes WOD Notes:  Ideally, the first round of this workout (150/30) should take less than 5 minutes. …

Workout of the Day Complete 2 rounds for time of: 25 chest-to-bar pull ups 25 deadlifts (255/173#) 25 wall balls (20/14# to 10/9') Time Cap = 18 minutes WOD Notes:  Ideally each movement in the…

Workout of the Day Front Squat 1-1-1-1-1-1-1 (3s pause at the bottom) Then complete 5 rounds NFT of: 5 squat box jumps 40 banded in-in-out-out steps WOD Notes: Be aware of your form as you…

Workout of the Day AMRAP 20: 200m run 15 traditional KBS (70/53#) 10 toes to bar WOD Notes:  With a 20 minute clock, this workout should be at a measured pace.  If you love toes…

Workout of the Day Complete 12-9-6-3 reps for time of: Squat snatches (135/93#) Ring muscle ups Time Cap = 17 minutes. WOD Notes: Plan on the muscle ups taking less than 3 minutes each round. …

Workout of the Day Push Press 3-3-3-3-3-3 Then complete an alternating Tabata of: Hollow flutter kicks Superman flutter kicks WOD Notes: Aim to start your first set of push presses at ~70% 1RM and build…

Workout of the Day Complete for time: Run 800m Immediately into 60-40-20 reps of: Sit ups Pistols Then run 800m Time cap to get out for the second run = 20 minutes WOD Notes: The…

Workout of the Day Complete for time: 50 back squats (45/33#) 50 hang power snatch (45/33#) 50 front rack reverse lunge (45/33#, 25R/25L) 50 hang power cleans (45/33#) 50 thrusters (45/33#) Perform 10 burpees over…