Workout of the Day

Skill/Strength/Buy-in: Push Press Week 2 of 5/3/1 3 x 8 Glute-Ham Raises WOD: 21-15-9-15-21 Kettle Bell Swings Burpees HAPPY WODDING!!

Skill/Strength/Buy-in: Muscle-up practice WOD: 27-21-15-9 Goblet Squats 32/24 Box Jump Overs **3 Muscle-ups after every round HAPPY WODDING!! PHOTO CRED: Morgan Skaggs

Skill/Strength/Buy-in: movement review/ mobility Partner WOD: AMRAP 10 14 T2B 12 Hang Power Cleans 115/75 10 HSPU then 3 RFT 40 Box Jumps 60 V-ups 100 Double-unders ** For 3 RFT, 1 person works, 1 holds plank HAPPY WODDING!!

Skill/Strength/Buy-in: Push Press Week 1 of 5/3/1 3 x 8 Glute-Ham raises WOD: 4 RFT 15 WBS 200m run 1 Rope Climb HAPPY WODDING!!

Skill/Strength/Buy-in: Snatch + Snatch Balance 1-1-1-1-1 Partner WOD: “Sage at 20” AMRAP 20 20 Thrusters 135/95 20 Pull-ups 20 Burpees Partition reps as needed; one person works, one person rests. HAPPY WODDING!!

Skill/Strength/Buy-in: Back Squat 1RM WOD: Tabata Ball Slams Hollow Rocks Sit-ups Explosive Jumping Squats HAPPY WODDING!!

Skill/Strength/Buy-in: Split Jerk practice, off the rack WOD: Partner Conditioning 8 rounds (total) 250/200m Row 12 Box Jumps 8 Shoulder to Overhead 95/65 Partners perform this WOD Follow-the-Leader style. HAPPY WODDING!!

Skill/Strength/Buy-in: Alternating EMOM 10 Max Effort unbroken Double Unders Max Effort Plank Score is ME DUs, note time of ME Plank WOD: 4 RFT 25 Pull-ups 15 Front-rack Lunges 75/55 25 Push-ups 15 Front-rack Lunges 75/55 HAPPY WODDING!!