Workout of the Day Split Jerk 1-1-1-1-1-1-1 Then complete for time: 30 jumping lunges 30 wallballs (20/14# to 10/9') 30 jumping lunges Time Cap = 5 minutes. WOD Notes:  Aim for your first set of…

Workout of the Day Complete (not for time): 500m row 30 bench presses (65% 1RM) 1000m row 20 bench presses (65% 1RM) 1500m row 10 bench presses (65% 1RM) WOD Notes:  Although this workout overall…

Workout of the Day Take 10 minutes to work to a heavy 1 rep snatch. Then AMRAP in 10 minutes of: 1 power snatch (165/113#) 3 overhead squats (165/113#) WOD Notes:  Ten minutes will likely…

Workout of the Day Back Squat 2-2-2-2-2-2 Then complete 3 rounds NFT of: 1 minute plank hold 30 banded clamshells (15R/15L) WOD Notes:  Shoot to start your first set of back squats around 60% of…

Workout of the Day Complete 8 rounds for time of: 35 double unders 10 chest to bar pull ups Time cap = 12 minutes. Then take 10 minutes to find: Max height box jump WOD…

Workout of the Day Complete 4 rounds each for time of: 20/15 cal row 20 front squats (115/73#) 20 handstand push ups Start a new round every 6 minutes. WOD Notes:  Plan your movements today…

Workout of the Day Complete 6 sets, building in weight, of the following complex: Power clean + hang power clean + hang power clean Then complete: Hang muscle cleans 3x10 (40% of your complex) WOD…

Workout of the Day With a partner, AMRAP in 20 minutes of: 50 deadlifts (185/115#) while partner holds a plank. 50 toes to bar while partner holds a wall squat. 50 box jumps (24/20") while…

Workout of the Day “The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders Time Cap = 50…

Workout of the Day Overhead Squat 3-3-3-3-3-3 Then complete 3 rounds NFT of: 20 butterfly abmat sit ups 40 bicycle crunches WOD Notes:  If you're feeling good on OHS, shoot for your first set to…