Workout of the Day Shoulder Press 5-5-5-5-5 Then EMOM for 8 minutes of: First minute: 60 second side plank (30s right, 30s left) Second minute: 10 lateral raises + 10 front raises WOD Notes:  The…

Workout of the Day Complete for time: 50 power cleans (As Heavy As Possible) At the start of each minute, complete 12 air squats. WOD Notes:  Choose a number of air squats that allows you…

Workout of the Day Complete for time: 15 ring muscle ups Time Cap = 5 minutes. Then AMRAP in 10 minutes of: 3 burpee box jump overs (24/20") 3 deadlifts (225/153#) 6 burpee box jump…

Workout of the Day Front Squat 10x2 (80% 1RM) Then EOMOM for 10 minutes of: 25 wallballs (20/14# to 10/9') WOD Notes:  Scale the height and weight on the wallballs such that you can go…

Workout of the Day Complete 6 rounds for time of: 20/14 cal row 15 handstand push ups Time Cap = 20 minutes. WOD Notes:  Choose a handstand push up modification that will let you complete…

Workout of the Day AMRAP in 20 minutes of: 2 rope climbs 20 pistols 40 double unders WOD Notes:  Come in for this high skill, high exertion metcon!  If pistols aren't in your arsenal yet,…

Workout of the Day Hang Snatch 1-1-1-1-1-1-1 Then EMOM for 6 minutes of: 5 power snatches (touch and go, 60% 1RM hang snatch) WOD Notes:  If dropping into a full squat on the hang snatch…

Workout of the Day Complete for time: 200 burpees Time Cap = 25 minutes. WOD Notes:  Today is an ICA classic!!  200 burpees is the goal but there are many scaling options.  You can go…

Workout of the Day With a partner, complete for time: 100 push ups 400m run 100 slam balls (30/20#) 400m run 100 thrusters (75/55#) 400m run 100 box jumps (24/20") 400m run WOD Notes:  Partners…

Workout of the Day Deadlift 5x10 (~60% 1RM) Then complete 5 sets of 10 pulls on the rower for max distance. WOD Notes:  Sets of 10 on deadlifts can be very challenging.  Focus hard on…