Workout of the Day Complete for time: 600m run 60 burpees 400m run 40 burpees 200m run 20 burpees Time Cap = 22 minutes WOD Notes:  This will be GREAT prep for our annual "200…

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Workout of the Day Deadlift 5-5-5-5-5 (3 second eccentric, fast concentric) Then complete 3 rounds NFT of: 10 lateral box jumps (5R/5L) 10 windmills (5R/5L) WOD Notes:  The deadlifts should be slightly slower than usual…

Workout of the Day AMRAP in 12 minutes 0f: 5 ring muscle ups 5 push jerks (165/113#) WOD Notes:  The first round of muscle ups should be less than 30 seconds (1 or 2 sets)…

Workout of the Day Complete 10-20-30-40-50 reps for time of: Wallballs (20/14# to 10/9') Complete 30 double unders and 10 burpees before each round. Time Cap = 20 minutes. WOD Notes: Pick a double under…

Workout of the Day Snatch + high hang snatch + high hang snatch 1-1-1-1-1-1 Then complete: Max consecutive strict pull ups WOD Notes:  As with any snatch day, choose the version that will make you…

Workout of the Day EMOM for 24 minutes: First Minute: 10 deadlifts (conventional or sumo, 60% 1RM) Second Minute: 5 deficit handstand push ups (-4") Third Minute: 10 chest to bar pull ups WOD Notes: …

Workout of the Day Complete 3 rounds for time of: 1000/800m row 20 power clean and jerks (135/93#) Time Cap = 24 minutes. WOD Notes:  Choose a weight that allows you to complete each round…

Workout of the Day Bench Press 10-8-6-4-2 Then complete a 2 minute ring plank (complete 1, 3 or 5 push ups every 20 seconds). WOD Notes:  The goal on the bench press is to shoot…

Workout of the Day Tabata: Row Push ups Double unders Bicycle crunches Burpees Rest 1 minute between stations. WOD Notes:  The Tabata rep scheme means you'll spend 20 seconds working and 10 seconds resting for…