Workout of the Day Complete 40-30-20-10 reps for time of: Slam balls (30/20#) Box jumps (24/20") KB swings (53/35#) Time Cap = 20 minutes. WOD Notes:  Choose movements and scales that will let you complete…

Workout of the Day Back Squat 8x1 (90% 1rm OR ~your 2 rep max from last week) Then NFT 20 seated box jumps  WOD Notes:  The goal of a seated box jump is to work on…

Workout of the Day EMOM for 30 minutes of: First minute: 15 burpees Second minute: 20 DB shoulder to overhead (50/35#, 10R/10L) Third minute: 40 Russian twists (25/15#, 20R/20L) WOD Notes:  Choose a burpee number…

Workout of the Day Complete for time: 400m run 30 back squats (155/105#) 400m run 20 front squats (155/105#) 400m run 10 overhead squats (155/105#) 400m run Time Cap = 20 minutes to get out…

Workout of the Day Deadlift 2-2-2-2-2-2 Then complete 4x5 power cleans (40% 2RM deadlift) WOD Notes:  Once again, choose the form of deadlift you plan to use during the power meet coming up in June. …

Workout of the Day AMRAP in 16 minutes of: 40 double unders 12 thrusters (95/63#) 12 chest to bar pull ups WOD Notes:  Choose a weight for the thrusters that will allow you to get…

Workout of the Day With a partner, complete 8 rounds for time of: 15 deadlifts (275/183#) 500/400m row WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests, then…

Workout of the Day Bench Press 2-2-2-2-2-2 Then complete 3 rounds NFT of: 20 floor wipers (135/83#) 10 bent over rows (135/83#) WOD Notes:  Choose a weight for the accessory work that will allow you…

Workout of the Day Complete 7 rounds for time of: 18 wallballs (20/14# to 10/9') 12 supine ring rows 6 strict handstand push ups Time Cap = 21 minutes. WOD Notes:  The handstand push ups…

Workout of the Day Complete for time: 800m run 60 butterfly abmat sit ups 400m farmer's carry (2x53/35#) 60 butterfly abmat sit ups 800m run Time cap to start second run = 20 minutes. WOD…