WORKOUT OF THE DAY SPLIT JERK 4 X 2 EVERY 4:00 X 3 400M Row 12 S2OH 135/95 Max Rep T2B ____________________________________________________________ LITE N' TITE EVERY 4:00 X 5 500M Row Then AMRAP 5 Double DB Push Jerk 8 Burpee Over DB -Rest 2 Minutes- Log your scores on

WORKOUT OF THE DAY CLEAN COMPLEX On The 2:00 X 10 (5 Rounds) 1 Power Clean + 2 Hang Squat Clean + 1 Front Squat FRONT SQUAT 4 X 3 @ 85-90% PARTNER MOBILITY Quad/Hamstring Smash (10 Min) Log your scores on Beyond the...

WORKOUT OF THE DAY STRENGTH 10 Minutes to build to a heavy 3 Rep Thruster AMRAP X 24 In Teams of 3: 2500M Row Buy-In Then, AMRAP Relay 6 DB Box Step Over 24/20 50/35 6 Bar Facing Burpee 6 Thrusters 96/65 L2:75/55 L1:45/35 ____________________________________________________________ LITE N' TITE STRENGTH 3 Sets 10 Incline DB Bench Press 30...

WORKOUT OF THE DAY STRENGTH 15 Minutes to build to a heavy 5 Rep Deadlift “SHAM” FOR TIME 11 Deadlift, 1 x Bodyweight 100M Run *11 Min Cap RECOVERY 200M Walk 5 Minute Foam Roll/Stretch Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?...

WORKOUT OF THE DAY 5 SETS 5 Strict Press 5 Push Press 5 Push Jerks *Build to a weight you can manage every set unbroken *Rest 3-4 Minutes btwn Sets WORKOUT 30 ON/30 OFF X 5 Ring Push-ups Double Unders ____________________________________________________________ LITE N' TITE 25 MINUTE TO COMPLETE 25 Burpee Box Step-Over 50 Cal Bike 100M Walking...

WORKOUT OF THE DAY STRENGTH Sumo Deadlift 3 X 8 PARTNER WOD OFF/DEF X 4 OFF: AMRAP 7 SDHP 75/55 7 Lateral Burpee/Bar DEF: 400M Run *18 Min Cap ____________________________________________________________ LITE N' TITE IN TEAMS OF 2 FOR TIME 1 Mile Run 75 Kbs 75 Pull-ups 75 Box Jumps 24/20 75 Burpees 1 Mile Run *Run is together Log your scores...

WORKOUT OF THE DAY STRENGTH Strict Press 5 X 5 ALTERNATING EMOM X 24 MIN 1: 12 KB/DB Snatch 62/44 MIN 2: 10 V-ups/GHD Sit-ups MIN 3: 8/6 Cal Bike LV2: 45/35 LV1: 35/25 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?

WORKOUT OF THE DAY STRENGTH Back Squats 5 X 2 @ 80-90% (25-30 Min) FOR TIME 30 Squat Clean 135/95 *5 Min Cap ____________________________________________________________ LITE N' TITE EMOM X 12 MIN 1: 20/15 Cal Row MIN 2: 15 Box Jump Over -Rest 5 Minutes- AMRAP X 15 25 Burpees 50 Slam Balls 75 Wall Balls 20/14 Log...