WORKOUT OF THE DAY STRENGTH: NONE WOD (Phoenix) Partner wod 1) 3 laps tire drag (45/25), each time the tire stops or  teammates  switch pulling the tire, resting teammate  has to take the plate and do 10 thrusters with the plate before they can  make forward progress with the tire. 2) Row 3000m, each transition the person getting off of the  rower has to do 10 burpees before they can get back on the rower. 3) 3 miles on AB, each transition the person getting off the bike has to do 10 V-ups before the other person  can start the  bike again.                Read more

  WORKOUT OF THE DAY STRENGTH: DL 6.6.6.6 building (shoot for 10% more than your 10rm) WOD (Lovely) 30 TTBS Then descending ladder of- 25-20-15-10-5 KBS Push Up Then- 30 TTBs L1-70/53 L2/M-53/44, incline L3-35/18, knee, cut out 1st rd of 30 reps 15min Cap          Read more

  WORKOUT OF THE DAY STRENGTH: NONE WOD (Fan) With a partner- Run 400m x 8 alternating, each transition  you have to do 40 air squats before you can run again Row 500m x 8 alternating, each transition you have to do 30 Sit-ups before you can row again 35mins                    Read more

  WORKOUT OF THE DAY STRENGTH: DB Step-up 6.6.6.6/ side, building 20″ box WOD (Anthem) 9 min Amrap 3,6,9,12…… P Jerk Box Jump L1-115/75, 24/20 L2/M-95/65, 20/14 L3-65/35, 14/10                  Read more

  WORKOUT OF THE DAY STRENGTH: Bench Press 6.6.6.6. building (shoot for 10% more than your 10rm) WOD (Fuel) 10 rds of- 5 Power Cleans 5 Burpees 10min Cap L1-205/145 L2/M-155/95 L3- 95/55, 3 burpees 14mins          Read more