Workout of the Day Complete 3 rounds for time of: 500/400m row 40 one-arm DB thrusters (50/35#, 20R/20L) 30 push ups WOD Notes:  Choose a push up scale/rep scheme that will allow you to complete…

Workout of the Day Split Jerk 1-1-1-1-1-1-1 Then Complete 2 rounds NFT of: 10 consecutive split jerks (50% 1RM) 20 jumping lunges WOD Notes:  The goal of the accessory work today is to be able…

Workout of the Day Complete for time: 800m run 30 squat snatches (135/95#) 800m run WOD Notes:  You can scale this workout to squat cleans or 1.5x power snatches (or whatever else is needed).  There…

Workout of the Day EMOM for 30 minutes of: 1st minute: 9 bar facing burpees 2nd minute: 3 deadlifts (80% 1RM) 3rd minute: 3 ring muscle ups WOD Notes:  The scale for ring muscle ups…

Workout of the Day Power clean 1-1-1-1-1-1-1 Then Take 10 minutes to find a max height box jump. WOD Notes:  Compare power clean to 191217.   Nutrition Notes:  Food prep ideas.  Sometimes the weekend gets away…

Workout of the Day Complete 4 rounds of 1 minute of work at each of the following stations: Back squats (185/115#) Strict ring pull ups Row (cal) KB swings (53/35#) Rest Record total reps at…

Workout of the Day "Open 12.3" AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push presses (115/75#) 9 toes to bar WOD Notes:  Choose a weight that allows you to get through the…

Workout of the Day Overhead Squat 1-1-1-1-1-1-1 Then 3x10R/10L KB snatches WOD Notes:  For the KB snatches, build to the heaviest weight that allows you to complete 10 smooth reps.  Compare to 191022. Nutrition Notes: …

Workout of the Day AMRAP in 20 minutes of: Max consecutive handstand push ups 400m run WOD Notes: Today's score will be the total number of HSPU completed. You start with a max consecutive set…

Workout of the Day Complete for time: 10 ring rows 20 wallballs (20/14# to 10/9') 40 double unders Rest for the remainder of 3 minutes and repeat for a total of 8 rounds. WOD Notes: …