Workout of the Day

WOD: #full send fri-yay (Time Cap 19 min) For time:800m Run (1600m Bike Erg)50 Hang Power Cleans (115/75) Scale to 95/65 600m Run (1200m Bike Erg)30 Hang Power Cleans (155/105) Scale to 135/95 400m Run (800m Bike Erg)10 Hang Power Cleans (185/125) Scale to 155/105

WOD: #devilish 10 Rounds for time: 40 Double Unders. *Scale to 60 Singles or 7/5 Cal Ski 7 Devils Press (50/35lbs) CASHOUT: #broski 2-4 Rounds 25 Russian KB Swings 70/53lbs) 20 Banded Tri Press Downs 15 DB Shurgs 10 Barbell Drag Curl

We will be doing the WOD and STRENGTH in class today. For Class we will only have time for 2 of the Strength pieces, ideally Back Squat and one of the presses. Athlete can choose. WOD: #ship wreck 3 Rounds 40/30 Cal Assault Bike. (55/45

WOD: #diane bailey 15-10-5-10-15 Deadlifts 225/155lbs *Scale to 205lb/135lb *Approx 50% of 1RM Handstand Push Ups or DB Push Press 50/35lbs) Time Cap: 12 min Competitor Option: 21-15-9Deadlifts (315/225)Strict Handstand Push Ups -rest 1:1- 9-7-5Parallette Handstand Push Ups (Abmat/abmat+45)Deadlifts (365/255) Masters Competitor Option: 18-12-6Deadlifts (275/185)Strict

Aloha! We will be doing the WOD and STRENGTH in class. WOD: #zelos games wod 3 For time:20 Burpee Box Jump Overs (24″/20″)25/20 Calorie Row30 Snatch (95/65) *Scale to Alt DB Power Snatch 50/35lbs25/20 Calorie Row20 Burpee Box Jump Overs (24″/20″) *If large class, one

WOD: #gummie bears EMOM 20 Min 1: 8-10 Back Squats + 8-10 Back Rack Alt Lunges (R/L=2) Min 2: :30 Plank Min 3: 8-10 Front Squats + 8-10 Front Rack Alt Lunges (R/L=2) Min 4: 40 Double Unders *60 Singles 10/7 Ski Erg Rx: 95/65

WOD: #sherwood 18-16-12-10-8-6 DB Push Press (50/35lbs) *Sub 115/75 Barbell Push Press Chest to Bar Pullups *Scale to Pullups or Ring Rows w/1 sec Pause Weighted Ab Mat Sit Ups (20/14lbs) Choice of Machine Cal (Row, Assault Bike, Ski) *Erg Bike do double the Cals

We will be doing WOD and Box Front Squat for class today. WOD: #mailbox 4 sets25 Wall Balls Rx+30 Wall Balls (20/14)25/18 Cal Assault Bike 20/16 Cal Echo Bike15 Alt DB Snatches Rx+10 Dumbbell Snatches (70/50)-Rest 3 Minutes b/t sets- Time Cap 4 min STRENGTH:

We wil do WOD and CASHOUT in class. This is a Deload so enjoy the light(er) load this week and rest up. WOD: Steve-0 40-30-20-10 Push Ups (Sub Knee Pushups, Bench Pushups, Cut Pushup Number in Half or Plank Taps R/L=1) Calorie Row Rx+ Version:

We will be doing the WOD and Front Squat STRENGTH in class today. #Nuggs 150 Wall Balls (20/14) 300 Double Unders *Scale to 450 Singles 30 Muscle Ups. *Scale to 30 Burpee Pullups *Partition as desired. ***Rx+ Competitor: Complete as a Chipper straight through Target