Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Fight Gone Strongman - stone to shoulder, keg presses, tire flips, weighted pullups, farmer…

Back Squat 1-1-1-1-1-1-1 (5s eccentric phase) Then Goal setting! WOD Notes:  The back squat today will be a 1 rep max with a slow eccentric (lowering) phase.  The goal beyond the strength gains will be…

Alternating EMOM for 20 minutes of: 2 cleans (75% 1RM) 8 pull ups, 8 push ups WOD Notes:  EMOM stands for every minute on the minute.  This means during the first minute, you'll complete 2…

With a 12 minute running clock: 1000m row then ascending ladder by 3's of KBS (53/35#) and medball cleans (20/14#) WOD Notes:  You'll start at time zero with a 1000m row.  Then in the remaining…

Dumbbell bench press 5x10 Then Max consecutive wallballs (20/14# to 10/9') WOD Notes:  This is a volume bench press day.  Safety is paramount!  Make sure there are no dumbbells around a bench when you are…

"Fight Gone Strongman" Keg Presses Stone to shoulder Farmer Carries Tire Flips Weighted pull ups WOD Notes:  The "fight gone-" style of workout means you spend 1 minute at each station completing as many reps…

Complete for time: 15 thrusters (135/85#) 9 muscle ups 12 thrusters (135/85#) 7 muscle ups 9 thrusters (135/85#) 5 muscle ups WOD Notes:  Pick a thruster weight that will allow you to finish each round…

Deadlift 2-2-2-2-2 Then 5x10 Romanian deadlifts (50% 2RM) Community Notes:  Happy Birthday Caba!

Complete 30-20-10 reps for time of: box jumps toes to bar power clean and jerks (95/65#) WOD Notes:  The goal of this workout is to take about 12 to 20 minutes.  Feel free to cut…

"Partner Eva" 5 rounds for time of: 800m run 30 KB swings (70/53#) 30 pull ups WOD Notes:  Partners must combine to complete Eva.  You can break up the work any way you like but…