WORKOUT OF THE DAY WENDLER BACK SQUAT Week 1 % Based on 90% of 1RM 65% x 5 75% x 5 85% x MR Or Find 1 RM back squat Skip WOD if necessary! 3 MIN ON/ 1 MIN OFF X 4 6 Gob Squats 9 KBS 12 Box jumps *restart each cycle Lv3:...

WORKOUT OF THE DAY CLEAN COMPLEX Every 1:30 X 5 Sets 2 Hang Power Clean + 2 Hang Squat Clean *Build to mod/heavy load 3 ROUNDS FOR TIME 15 Hang Squat Clean 115/75 800M Run ____________________________________________________________ LITE N' TITE STRENGTH DB Strict Press 4 X 8 -Super Set- 4 X 20 Hollow Rocks 3...

WORKOUT OF THE DAY 12 MINUTE WINDOW Find a mod/heavy complex of: 1 Push Press + 2 Push Jerk + 1 Split Jerk *From the floor AMRAP X 7 4 Renegade rows (2 push-ups*) 7 Dbl DB SN *Scale w/ 1 push-up ____________________________________________________________ LITE N' TITE FOR QUALITY 100 Banded Glute Bridges 80...

VETERANS DAY PARTNER WOD “31 HEROES” AMRAP X 31 8 Thrusters 155/105 6 rope climbs 11 Box jumps 30/24 P1 works as P2 runs 400m carrying 45/25# plate, then switch. Both P1 and P2 work goes toward their round counts On August 6, 2011, a tragedy shook the military...