Workout of the Day

Team WOD 3 RFT Run 800 m 40 Synchronized Alternating Dumbbell Snatches 50/30 20 Bike Calories Goal: Sub 25 Instructions: Run together, split calories by 10

WOD Lifting Overhead Squat 5 x 3 Build to a heavy set of 3 within 5 sets Conditioning  12.1 AMRAP 7 Burpee to a 6 inch target

WOD The Chief 5 Cycles AMRAP 3 3 Power Cleans 135/95 6 Push-up 9 Air Squat Rest 1 Minute

WOD 5 Rounds Row 500 m 15 Box Jump Overs 24/20 Goal: Sub 15 Time Cap: 17

WOD Lifting Back Squat 1 x 3 Back Squat 1 x 10 Build to a heavy set of 3 then back off to a heavy set of 8 Conditioning  E2MOM 12 5 Double Kettlebell Swings 70/53 5 Double Kettlebell Push Jerks 70/54 5 Double Kettlebell Clean and Jerks 70/53 Goal: Get it done in time… Read more »

WOD Skill EMOM 8 3 Pull-ups 3 Chest-to-bars 3 Bar Muscle-ups Conditioning 3 Rounds 7 Power Snatch 155/105 14 Handstand Push-up 14 GHD Sit-ups 42 Double Unders Goal: Sub 12 Min Time Cap: 14 min  

WOD 100 Calorie Row 100 Wall Ball 20/14 300 Double Unders 100 Power Snatch 75/55 100 Box Jump Over 24/20 Time Cap: 20

WOD 5 Rounds of 1 minute intervals Toes to Bar Burpee to 6″ target Kettlebell Swing 70/53 Assault Bike Calorie Rest 1:00 Goal: Push yourself, just don’t die.

WOD Skill E2MOM 14 1 Clean and Jerk Working weight should be no more than 85% Conditioning AMRAP 10 10 Squat Cleans 95/65 10 Chest to Bar GOAL: 7 + rounds