Boulders

A. Group warm upB. WOD demoC. AMRAP 912 Single arm KB/DB push press 50/35 | 6 per side12 box jumps 24/20 RX+ single leg box jumps 20″ 12 sit ups Source: Workout Of The Day

WODdamm

A. Group warm upB. WOD demo | barbell warm upC. For time:21-15-9DB/KB snatchBurpee over DB/KBrest 1 minuteinto15-12-9T2BDL 60-70% of 1RMrest 1 minuteinto9-6-3Power clean 135/1051 – 200m runD. If time allows:3 rounds NFT20 russian twist30 second left/right side...

Curls for the girls

A. Group warm upB. WOD demoC. Strength | 15 minutes | Superset movements10 lateral lunges | pick weight you can complete without dropping the barright into…10 barbell hip thrusts Rest 90 sec after each setD. EMOM 1210 barbell curls10 banded tricep extensions 10...

Jerky boy

A. Group warm upB. WOD demo | barbell warm upC. 5 – 3 minute AMRAPS | rest 2 minutes after each round 12 DL 95/65 RX+115/80 9 Hang power cleans 6 Jerks *score = total completed rounds only Source: Workout Of The Day