Strength: Push Jerk, 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time: 15 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 12 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 9 Double Dumbbell Thrusters, 50/35 lbs 1 Rope Climb 6 Double Dumbbell Thrusters, 50/35 lbs 1...

Team Strength: In teams of 3-4: Complete as many rounds as possible in 12 mins of: 4 D-Ball Bear Hug Squats, pick load D-Ball Bear Hug Carry, 20 yd WOD: 4 rounds for time of: 25 American Kettlebell Swings, 53/35 lbs 25 AbMat Sit-ups Post rounds and times to beyond the whiteboard.

Strength: Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Post loads and times to beyond the whiteboard.

Strength: Bulgarian Split Squat 10-10-10-10-10 , (5 each leg) Use the heaviest weight you can for each set. Rest as needed between sets WOD: 3 rounds for time of: 9 Hang Power Cleans, 155/105 lbs Run, 600 m Post loads and times to beyond the whiteboard.

Strength: Double Dumbbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Tabata Ski Erg Calorie Tabata Dumbbell Push Press, 50’s/35’s Tabata Row Calorie Tabata Echo Bike Calorie The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals....

Team Strength: In teams of 4: Complete as many rounds as possible in 14 mins of: Suitcase Carry, pick load, 40 yd WOD: Complete as many rounds as possible in 14 mins of: 4 Strict Ring Dips 8 Medicine Ball Slams, 50/40 lbs 10 Grappling Sit Throughs Post loads and rounds to beyond the whiteboard.

On Fridays at New Species we typically set aside time to honor those who have paid the ultimate sacrifice. Today we honor a day of justice in our nation’s history. Yesterday marked Juneteenth, let’s call this the after party. WOD: “JUNETEENTH” AMRAP 20:006 Burpee Box Jumps (24/20″)19 Alternating DB Snatches (50/35#)18 Goblet Reverse Lunges (50/35#)65...

Strength: Every 2 mins for 10 mins.: 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squats, pick load WOD: 12-9-6-3 reps, for time of: Overhead Squat, 115/75 lbs Bar Muscle-up Post loads and times to beyond the whiteboard.

Team speed: In teams of 3-5: Complete as many rounds as possible in 15 mins of: Sled Push High Handle, 240/175 lbs, 20 m WOD: 50-40-30-20-10 reps, for time of: Double Under Wall Ball, 20/14 lbs Post rounds and times to beyond the whiteboard.

Strength: Push press, 3-3-3-3-3 WOD: Complete as many rounds as possible in 15 mins of: 5 Pull-ups 10 Alternating one handed Russian Kettlebell Swings, 53/35 lbs 10 AbMat Sit-ups Post loads and rounds to beyond the whiteboard.