Workout of the Day Bench Press 2-2-2-2-2-2 Then complete NFT: 5x5 dynamic push ups WOD Notes:  For the bench press, shoot to start around 65% of your 1 rep max and gradually build.  If you're…

Workout of the Day Complete for time: 500m row Then 40-30-20-10 reps of: Abmat sit ups Wallballs (20/14# to 10/9') Then 500m row WOD Notes:  The goal today should be to take the first 500m…

Workout of the Day Complete for time: 10 pistols 20 double unders 20 pistols 40 double unders 30 pistols 60 double unders 40 pistols 80 double unders 50 pistols 100 double unders WOD Notes:  This…

Workout of the Day Complete 6 rounds for time of: 20/15 cal row 8 bench presses (155/93#) 8 strict pull ups (or chin ups) Time Cap = 24 minutes. WOD Notes:  Choose a bench press…

Workout of the Day Back Squat 3-3-3-3-3  Then complete 3 rounds NFT of: 20 lateral skater hops over a hurdle 20 banded good mornings WOD Notes:  A reasonable approach to today would be to open…

https://youtu.be/atITDiHP_rk Workout of the Day "Open 22.2" 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts  Bar-facing burpees Time Cap: 10 minutes Official Workout Variations (for registered competitors) Rx'ed, Ages 16-54 (225/155#) Scaled, Ages 16-54 (135/95#, may step…

Workout of the Day Complete 3 rounds for time of: 400m run 15 wallballs 10 burpees over barbell 5 bar muscle ups Time Cap = 18 minutes. WOD Notes:  Ideally, each movement (indoors) should take…

Workout of the Day EMOM for 20 minutes of: 2 low hang cleans (start just below the knee) WOD Notes:  The goal today is to gradually (every 2 to 4 minutes) increase in weight over…

Workout of the Day Complete 5 rounds for time of: 250m row 15 deadlifts (225/153#) WOD Notes: Choose a deadlift weight with which you could complete 15 in a row (~60% 1RM).  Most will do…