Workout of the Day

Thursday, August 6th

Strength: Alternating EMOM 10Even: 3 Strict PressOdd: 5 Thrusters WOD: Odd Object DayAMRAP 1216 DB Hang Clean and Jerks 50/35 (must complete 8 on one side before switching)12 Wall Balls8 Single DB Front Rack Step Ups 24″/20″ Must complete 8… Read more »

Wednesday, August 5th

Strength: Backsquat Waves6/4/2 6/4/2 Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave WOD: 3RFT50′ DB Single Arm Overhead Walking lunges 50/3525 Sit Ups10 DB Snatches5 Box Jumps… Read more »

Friday, July 31st

Strength: 5 Complexes, increasing in weight3 Behind The Neck Snatch Grip Push Press5 Overhead Squats WOD: Death By:Every 2 minutes for as long as possible complete 1 round of:15 Box Jumps10 Push Press 95/655 Bar Facing Burpees

Thursday, July 30th

Strength: EMOM 102 C&Js (power – encourage split jerk if comfortable with technique) WOD: Grace:30 C&J For Time (8 min cap)Rest 3 minutesAMRAP 510 KB Goblet Squats 53/3510 KB Swings 53/3520DU/40SU