Workout of the Day

Skill: Turkish Get Ups: Accumulate 20 reps WOD 4 Rounds: 3 Minute work: 15 Snatch 95/65 Max Cal Row 1 Minute Rest

WOD: Open 18.1 AMRAP 20 8 TTB 10 Single Arm Dumbell Hang Clean and Jerk 50/35 14/12 Cal Row

Strength: Close Grip Bench Press 3×12 WOD: EMOM 16 Minute 1 – 12 Wallball 20/14 Minute 2 – 40s Plank Minute 3 – 12 KBS 53/35 Minute 4 – 40s Wall Sit Holds

Strength: 5 Complexes of: 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 1 OH Squat WOD: 4RFT 8 Clean and Jerk 135/95 10 Box Jump Overs 24″/20″

Strength: Barbell Reverse Lunges 4×10 (5 per leg) WOD: AMRAP 8 3 Thruster 135/95 6 Bar Facing Burpees 9 C2B Pull Ups

HERO WOD: Danny DietzFor Time1 mile Run26 Power Cleans (185/135 lb)80 Push-Ups1 minute Rest600 meter Run28 Front Squats (185/135 lb)50 Pull-Ups On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL… Read more »

Partner WOD: In teams of 3: AMRAP 30 7/5 calorie bike 10 med ball squat cleans 5 P. Clean and Jerks 95/65**

Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business… Read more »

Stength: Snatch Grip Behind The Neck Push Press – 4×5 WOD: Helen: 3 RFT 400m Run 21 KBS 53/35 12 pull ups