Workout of the Day

Skill/Strength/Buy-in: Find your best Clean & Jerk for the day WOD: 800m Run 12 Front Rack Lunges (135, 95) 400m Run 12 Front Rack Lunges 200m Run 12 Front Rack Lunges F2F Sprint HAPPY WODDING!! PHOTO CRED: Morgan Skaggs

Skill/Strength/Buy-in: Kipping/Muscle-up practice WOD: 3 RFT F2F Plate Pinch 15 T2B 16 Alternating Dumbbell Snatches HAPPY WODDING!!

Skill/Strength/Buy-in: Push Press De-load Glute-Ham raises 3x8 WOD: Helen 3 RFT Run 400 meters 21 KBS 55/35 12 Pull-ups HAPPY WODDING!!

Skill/Strength/Buy-in: Strict Dips 4 x 4-8 Toughest scaling possible WOD: 4 RFT 4 Clean & Jerks @BW/75% BW 8 Back Squats @BW (from the ground if possible) 16 Sit-ups 32 Double-unders HAPPY WODDING!! Photo Cred: Morgan Skaggs

Skill/Strength/Buy-in: Strict Pull-ups 4 x 4-8 Toughest scaling possible Partner WOD: AMRAP 20 20 Thrusters 115/75, 20 Box Jumps, 20 Burpees 30 Thrusters 95/65, 30 Box Jumps, 30 Burpees 40 Thrusters 75/45, 40 Box Jumps, 40 Burpees 50 Thrusters 45/35 Max Calorie Row in...

Skill/Strength/Buy-in: Durante's Core (15 min cap) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck-ups 10 second Hollow Hold 1 minute Rest WOD: AMRAP 12 Ascending ladder 1,2,3....... Hang Squat Snatch 115/85 5,10,15... KBS HAPPY WODDING!!

Skill/Strength/Buy-in: Push Press Week 3 of 5/3/1 3 x 8 Glute-Ham Raises WOD: 40 WBS 30 Pull-ups 30 WBS 20 Pull-ups 20 WBS 10 Pull-ups 10 WBS 12 min TC HAPPY WODDING!! Photo Cred: Morgan Skaggs

Skill/Strength/Buy-in: 12 min EMOM 4 Deadlifts plus 8-second hold Working up in weight each minute WOD: AMRAP 12 150 Ball Slams 90 Double-unders 30 HSPU HAPPY WODDING!!

Skill/Strength/Buy-in: Deadlift 1RM WOD: AMRAP 15 5 Pistols 10 Push-ps 25 Double-unders 30-45 second Wall Sit (*try to complete your wall sit unbroken) HAPPY WODDING!! Photo cred: Morgan Skaggs