WOD

Today’s Workout

Strength

• EMOM10:
  • 1 Full Snatch (Build to a heavy)

Conditioning

• 3 Rounds for time:
  • 30 DB Snatches (50/30#) (CRX 70/50#)
  • 30 HSPU

Endurance 8 AM

• Run 25 minutes at a conversational pace
• Rest 2 minutes
• 10x100m Sprints, Rest 1 Minute

Barbell Club 9 AM

• Build to a heavy complex of:
  • 1 Clean + 2 Front Squats
• Then perform the complex at 95% and 90%

Accessory

• 3×20 Good Mornings

Open Gym 10-12PM

Today’s Workout

Strength

• EMOM10, Alternating minutes with a partner:
  • Odd- 3 HEAVY Deadlifts
  • Even- 5 Strict Pull ups AHAP

Conditioning

• AMRAP20, Alternating MOVEMENTS with a partner for total rounds:
  • 200m Run
  • 10 Burpees over the bar
  • 10 Deadlifts (225/155#)
  • 15 Heavy Russian KB Swings
  • 15 Hollow Body Rocks

Today’s Workout

Strength

• Build to a heavy double bench press 
• Take 55% of heaviest double and perform 3 MAX EFFORT SETS for total reps. Rest as needed between sets

Conditioning

• AMRAP7:
  • 30 Double Unders
  • 12 Burpees

Today’s Workout

Strength

• EMOM5:
  • 5 Touch n Go Power Snatch (115/75#) (CRX 155/105#)

Rest 2 Minutes

• EMOM5:
  • 5 Touch n Go Power Cleans (165/115#) (CRX 205/135#)

Conditioning

• Every 90 Seconds begin a new element for 2 total rounds:
  • 25 Toes to Bar
  • 20 Burpee Box Jump Overs (24/20) (CRX 30/24)
  • 20 Pistols
  • 15 Power Cleans (155/105#)

Today’s Workout

Strength

• Push Press 5×5 @85%

Conditioning

• 5 Rounds EACH For Time:
  • 200m Run
  • 7/5 Muscle Ups
  • 10 HSPU (CRX- Strict)

Rest 2:00 after each round

Today’s Workout

Strength

• 1 Attempt at a 10RM Front Squat (15 minute time cap)

Conditioning

• 3:00 Rounds with a 3:00 rest between each round for TOTAL CALORIES x 4
  • 2 Rope Climbs (CRX= 3 Rope Climbs) (SX= 5 Pull ups per RC)
  • Max Calories rowing in remaining time 

Happy 40th (yes, can you believe it!?!) Birthday to one of our favorite gals, Randi Kest. May this year bring you everything you deserve. 

Today’s Workout

• In teams of 6, complete a 10 min AMRAP of alternating 50′ sled pushes for TOTAL DISTANCE.
  • RX= Two 45# Plates for Males and CRX Females
  • RX= Two 25# Plates for Females
• Rest 5 Minutes
• Divide your team of 6 in to TWO Three person teams and complete 4 Rounds EACH:
  • 300m Run
  • 10 Toes to bar

Partner 1= 1 Round

Partner 2= Max Abmat Situps

Partner 3= Rest

**ORDER** Partner 1 goes to Rest, Partner 3 goes to abmat sit ups, Partner 2 does 1 Round. Each teammate MUST COMPLETE 4 rounds of a 300m run and 10 toes to bar.

Today’s Workout

Conditioning

• 5 Rounds for TOTAL REPS
  • 1:00 Assault bike/Row (Calories)
  • :30 Rest
  • 1:00 Double Unders
  • :30 Rest
  • 1:00 KB Swings (53/35#)
  • :30 Rest
  • 1:00 Deadlifts (155/105#)
  • :30 Rest

Today’s Workout

Conditioning

• 5x500m Row
• Rest 2 minutes or alternate with a partner
• Following final 2 minute rest, perform 50 Burpees For Time