Workout 5 RFT 30 Double unders 30 Wall balls (20/14) 30 KB swings (70/53) *Compare to 5/19/19. This workout has been nicknamed "The Three Amigas" or "Tres B1tches". It includes movements from three girl WODs [...]

Strength 1 Back squat Every 4 min for 4 rounds, do 8 reps *Try to increase weight each round Strength 2 Dips 4 x 5 - weighted OR 4 x max effort - strict dip [...]

Strength Push/Pull/Core Work 40/20 x 4 1 - Box around the world 2 - Bicep ring curls 3 - Side plank dips **This workout is 12 minutes long. Each movement has its own one minute [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) From WODwell- How do you perform the "Murph" workout? Start and end [...]

REST DAY! Get outside and do something fun. Visit the World War 2 Memorial, which was dedicated on May 29th, 2004. Or just relax! See you tomorrow for "Murph"!

Strength Power clean + Push jerk Heavy 2 Workout 4 RFT 8 KB Swings (70/53) 8 Power clean (115/75) 8 Shoulder to overhead (115/75) 8/5 calorie bike