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...
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...
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...
WORKOUT OF THE DAY AMRAP X 22 40 Kbs 53/35 40 HSPU 40/30 Cal Row 100 DU Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WORKOUT OF THE DAY Every 2:00 X 5 3 Power Snatch *Build each set AMRAP X 12 200M Run 12 Power Snatch 115/85 200M Run 12 Pull-ups L2:95/65 L1:65/45 ____________________________________________________________ LITE N' TITE AMRAP X 24 400/300M Row 12 Box Jumps 400/300M...
WORKOUT OF THE DAY 5 SETS 9 Box Jump Overs 30/24 15 Dumbbell Front Squats 50/35 15/12 Calorie Assault Bike -Rest 2 Minutes- Log your scores on Beyond the...
WORKOUT OF THE DAY
STRENGTH
Split Jerks
4 X 2
FOR TIME
18-15-12-9-6-3
Push Jerk 95/65
Sit-ups
Log your scores on Beyond the Whiteboard
Don't have a BTWB WOD Logging Account?
CROSSFIT/LITE N' TITE 2 ROUNDS AMRAP X 3 Max Meter Row Rest 3 Minutes AMRAP X 3 8 Dual DB Box Step Over 50/35 8 Renegade Rows 50/35[No Push-up] Rest 3 Minutes *Athlete can hold DB...
WORKOUT OF THE DAY AMRAP X 25 400M RUN 30 Sec L/Side Plank 10/8 Cal Bike 30 Sec R/Side Plank 3/3 TGU *athletes choice 60’ Sled Push Log your scores on
JULY 4TH 1774 7 ROUNDS FOR TIME 4 HSPU 1 Rope Climb 7 Hang Squat Cleans 7 Push Press 95/65 6 C2B Pull-ups *4 Burpee EMOM-Starts w/ Burpees L2:75/55 L1:65/45 Log your scores on