Rep it out

A. Group warm upB. WOD demoC. 6 – 3 minute AMRAPS | 2 minute rest between rounds1. 500m rowAMRAP burpees over rower2. 200m farmers carry | any styleAMRAP box jumps3. 20 DB snatches AMRAP deficit push ups | guys use 45 , gals 25 Source: Workout Of The...

Back to it

A. Group warm upB. WOD demoC. EMOM 161. 50m box push | from one side of the rig to the other | RX+ add weight to top of box2. 20-30 second static ring hold3. 5-7 strict pull ups, barbell rows OR 20-30 sec HSPU hold4. 10-15 KBS | any styleD. With time remaining:3...

Ocho nacho

35 min AMRAP With partner8 Front Squats 135/858 Hang Power Clean400m Run 16 Toes to bar16 Push press 135/85400m Run24 Deadlifts 135/8524 Pull ups400m Run32 Push ups32 Air squats 400m Run Source: Workout Of The Day

Slick Rick

A. Group warm upB. WOD demoC. EMOM 1250m sled push5-10 barbell or db push press 20 kbs (r) 53/35rest 2-3 minutesEMOM 1225 DU’s or DU attempts45 second plank10 K2E Source: Workout Of The Day