Workout of the Day Complete 40-30-20-10 reps for time of: Weighted box step ups (50/35# to 24/20") Run 400m before each set. WOD Notes:  Use a single dumbbell (or kettlbell) for the weighted step ups. …

Workout of the Day Rack Jerk 1-1-1-1-1-1-1 Then Complete 3 rounds for time of: 20 second overhead hold (50% 1RM rack jerk) 30 hollow rocks WOD Notes: The rack jerk is a split jerk taken…

Workout of the Day "17.5" Complete 10 rounds for time of: 9 thrusters (95/65#) 35 double unders WOD Notes:  This was the 5th workout of the 2017 Open. Compare to 170324.  

Workout of the Day Complete for time: 500/400m row 25 wallballs Rest until the 4 minute mark then complete for time: 500/400m row 10 deadlifts (275/185# NTE 70% 1RM deadlift) Rest until the 8 minute…

Workout of the Day Power Clean 2-2-2-2-2-2 Then Max consecutive hang power clean and jerks (50% 2 rep max power clean). WOD Notes:  The power clean 2 rep max is designed to be touch and…

Workout of the Day Complete for time: 30 chest-to-bar (C2B) pull ups 60 alternating DB power snatches (50/35#) 800m run 20 C2B pull ups 40 alternating DB power snatches (50/35#) 800m run 10 C2B pull…

Workout of the Day AMRAP in 16 minutes of: 10 bench presses (50% 1RM) 10 box jump overs (24/20") WOD Notes:  For the box jump overs, you may land on the box and step or…

Workout of the Day Overhead Squat 2-2-2-2-2-2 Then High hang snatch 5x3 (60% 2RM OHS) WOD Notes: For the OHS, you'll work up in weight each set to establish a new 2 rep max. Take…

Workout of the Day Start a new station every 12 minutes: 400m sled drag Turkish get up 1 RM (L+R) 10 minute death by two-arm DB squat clean (50/35#) WOD Notes:  A "death by" rep…

https://youtu.be/94JxiFfmjYQ Workout of the Day "The Seven" Complete 7 rounds for time of: 7 handstand push ups 7 thrusters (135/95#) 7 knees to elbows 7 deadlifts (245/165#) 7 burpees 7 KBS (70/53#) 7 pull-ups WOD…