Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Compare 7/21/21 Follow this link to compare to previous dates. Post 'Diane' WOD EMOM x12 1 - Banded overhead tricep extensions 2 - [...]

Strength Bench press Build to a heavy 3 reps in 15 minutes. Workout 1-2-3-4-5-6-7-8-9-10 Hang power clean (115/75) 4 Box jumps (30/24) Complete as 1 Hang power clean, 4 box jumps; 2 hang power cleans, [...]

REST DAY! Get outside and do something fun. Enjoy some chocolate pudding. Or just relax in a canoe! See you tomorrow!

Workout 12 RFT 3 Devil’s Press (50/35) 6 Weighted Box step over(24/20) 9 Pull ups **Common questions on a workout like this answered below.. - Devil's Press - chest to the ground between the dumbbells, [...]

Strength 1 Front squats Build to a heavy 3 reps Every 2 min. Repeat a total of 6 rounds. Strength 2 Dips 4 x 5 - weighted OR 4 x max effort - strict dip [...]

Strength Push/Pull/Squat 40/20 x 4 1 - Single leg wall assisted RDL 2 - Single arm renegade row 3 - Cossack squat **Each movement has its own minute for you to work within. You'll do [...]