Workout of the Day

AMRAP in 8 minutes
4 Pull-ups
8 Pistols (4/4)
*** 2 minute rest ***
AMRAP in 8 minutes
4 HSPU
8 Squat Jumps
* AMRAP transitions rep/rep from one AMRAP

Post WOD
3 Rounds
400m run
1 min Plank
30 Slow Bicycles (R/L=2)
-or-
Back Squat
6×3 reps (pause@ Bottom of squat)

3 Rounds for Time
7 Deadlift (275/185)
14 1 Arm KB/DB Snatch (R/L=2)
21 MedBall Cleans

Post WOD
3 Rounds
10 X-Ups
20 Slow Bicycles
30 Sky Touches

5 Rounds For Time
20 Double Unders
21 Sit-ups
20 Double Unders
15 Push-ups
20 Double Unders
9 Toes 2 Bar

Post WOD
3x500m row
After Each Row, perform
30 Hollow Rocks
10 Up Risers
-or-
Bench Press
5×5
After 5th set, perfrom 3 sets
MAX Ring dips(rest b/w sets as needed)

3 Rounds For Time
400m Run
10 Hang clean(135/95)
15 Box Jumps (24/20)

Post WOD
1 mile Run
50 Bicycles + 50 Air Squats
800m Run
-or-
4 sets
4 Back Squat (65-75% 1RM)
2 Front Squat

For Time
800m Run
***REST UNTIL 10 min Mark***
AMRAP in 10 minutes
10 cal Row
25 Double Unders
800m time reflects reps
under 2:00- 2:30 =100reps
2:31 – 2:59= 75reps
3:00-3:30=50reps
3:31- 3:59=25reps
4:00 – above = 0 reps

 

Post WOD
3 Rounds
15 Good Morning
10 Strict Pull-ups
400m Run
1 minute Plank
-or-
EMOM for 10 minutes
Even: 5 Deadlift
Odd: 5 Strict Pull-ups

AMRAP in 7 minutes
21-15-9 reps
Wall Ball
Burpee
*2 minute rest*
AMRAP in 7 minutes
21-15-9 reps
Jerks(135/95)
Pull-ups
*2 minuite rest*
AMRAP in 3 minutes
Burpees

 

Post WOD
4 Rounds
10 DB Strict Press
10 Front/Lat Raises
10 Revers flies
10 DB Upright Rows (the last part of SDHP)
-or-
Jerks from Rack
6×3 reps
Increase each set

Teams of 2; 150 reps of each movement
For Time
K2E
Box Jumps
Cal Row
Wall Ball
v-Ups
*Any order; reps DO NOT HAVE TO BE SPLIT EVENLY
**Every 2 min, BOTH partners perform 5 Burpee

Post WOD
3 Efforts to Find PR on 500m Row
Take as much REST as needed for a MAX EFFORT for each Row.

For Time
50-40-30-20-10 reps
Double Unders
Mtn climbers (r/l+2)
15-12-9-6-3 reps
Thrusters (95/65)
Pull-ups
**COMPLETE ALL of first WOD then move on to 2nd

Post WOD
3 Rounds
10 Front/Lat Raise
10 Upright Row
10 DB Strict Press
-or-
Back Squat
8,6,6,4,2
Increase each set