12 minute EMOM
Strength Bench press 3 x 5 @ 80% Post your scores to the Whiteboard. Tabata Bench press Tabata Using only the bar, bench press amrap for 20 seconds, rest 10 seconds for 8 rounds.
Squat Clean/Squat Snatch
Workout of the Day Hang squat snatch 10×1 Hang squat clean 10×1 Post your scores to the Whiteboard.
Barbara
Max Effort Max Rep Muscle-ups Post your scores to the Whiteboard. Workout of the Day “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between
3 Rounds for Time
Strength Overhead Squat Find your 2 rep max. From the rack Post your scores to the Whiteboard. Workout of the Day 3 Rounds for Time 400m Run 21 Kettle Bell Swings (2/1.5) 15 Toes
2:00 Minutes to Complete
Strength Bench Press Find your 5 rep max. Post your scores to the Whiteboard. Workout of the Day 2:00 min to complete 2 wall walk 2 clean and jerk 135/95) 2 Bar over Burpees
Air Force
Workout of the Day “AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use