Workout of the Day Complete 6 rounds, each for time of: 24 DB snatches (50/35#, 12R/12L, alternating hands) 12 handstand push ups 8 burpees over DB Start a new round every 4 minutes. WOD Notes: …

Workout of the Day Complete max reps in 1 minute of: 1 minute of power cleans (165/108#, NTE 65% 1RM) Rest 3 minutes. 1 minute of power cleans (185/123#, NTE 75% 1RM) Rest 3 minutes.…

Workout of the Day Bench Press 7x3 (80% 1RM) Then complete 3 rounds NFT of: 20 single-arm DB bench presses (3s down, 1s up, 10R/10L) 20 single-arm DB curls (3s down, 1s up, 10R/10L) WOD…

Workout of the Day Complete 21-15-9 reps for time of: Front Squats (115/73#) Push Presses (115/73#) Complete 100 double unders after each set. WOD Notes:  Choose weights that will let you get through each round…

Workout of the Day Complete 4 rounds for reps of: 3 minutes of rowing (cal) 1 minute of bar muscle ups WOD Notes:  Record your total calories rowed and total bar muscle ups completed! Subs…

Workout of the Day Partner interval AMRAP in 20 minutes of: 12 thrusters (95/63#) 12 slam balls (30/20#) 24 lateral plyo hops (20/16", 12R/12L) WOD Notes:  In this workout, 1 partner will complete 1 full…

Workout of the Day Complete 2 rounds for time of: 30 pull ups 30 push ups 30 power snatches (95/63#) 30 pistols 30 toes to bar Time Cap = 21 minutes. WOD Notes:  This is…

Workout of the Day Back Squat 10-8-6-4-2-4-6-8-10 WOD Notes:  A reasonable goal today would be to start the set of 10 at ~50% of your 1RM, build to 90% and then work back to 50%…

Workout of the Day Complete 3 rounds for time of: 40 wallballs (20/14# to 10/9') 40/30 cal row Time Cap = 18 minutes. WOD Notes:  Pick a wallball weight today that will let you complete…

Workout of the Day Complete 7 rounds for time of: 25 KB swings (53/35#) 2 rope climbs WOD Notes:  Pick a KB weight that will let you go complete each round in 1 or 2…