Workout of the Day

50-40-30-20-10 reps for time
Double Unders
Wealking Lunges R/L=1

Post WOD
Go Back Up ladder with DU and Situps
or
EMOM adding 1 rep each minute,
Muscle Ups
Continue for 8 minutes

For Time
10 Strict Press
10 Push Press
10 Push Jerk
400m Run
15 Back Squat
15 Front Squat
15 OH Squat
400m Run
20 Hang cleans
400m Run
25 Clean & Jerk
All weight is (95/65)

Post WOD
EMOM for 15 mninutes
Walk/Run for Max Distance
or
5×3 reps Strict Press

Kelly
5 Rounds For Time
400m Run
30 Wall Ball
30 Box Jumps

3 Rounds
10 Sit-ups
20 Hollow Rocks
1 minute Plank

AMRAP in 20 minutes
36 Double Unders
18 Sit-ups
9 Push Ups
5 Pull-ups

Post WOD
3x1000m Row/3:00R
or
Bench Press
5x3reps

EMOM for 10 minutes
1 Deadlift + 1 Power Clean (135/95)
1 Deadlift + 2 Power Cleans
1 Deadlift + 3 Power Cleans…until clean reps can’t be completed
at 10:00, start AMRAP in 10 minutes of
7 Power Clean (135/95)
12 Burpees
IF you compete ALL reps of EMOM, Add 5 Rounds to AMRAP SCORE.
If you cannot compete reps in minute required — Perform 5 Burpees each minute unitl last set
BURPEES ON EMOM DO NOT GIVE YOU 5 ROUND CREDIT, JUST A FAT BURN

Post WOD
100m Sprint/2:00R x 10

Teams of 2
5K Run
* Broken into any intervals as needed.
*1 person runs at a time.
*every 2 minutes, 1 person from team performs
20 Sit-ups
20 Bicycles (r/l=2)
* Reps and distance do not have to be 50/50
This means 1 person can still run while the other
teammate completes the Sit-ups and bicycles

Post WOD
3 Rounds
10 Good Mornings
10 Front/Lat Raises
10 SLOW Back Extensio on GHD
10 Upright Rows
or
6 x 4 reps (increasing weight)
Deadlift
*Superset with Max Handstand Hold

4 Rounds for Time
400m Run
20 OH Walking Lunges (r/l=2) (45/25)
10 Strict Pull-ups

Post WOD
1 mile run
2:00/Rest
1 mile Run
-or-
With a 95#/65# bar, perform Strict Press
until you no longer can perform. Then
perform Push Press until fatigue, then
finish with Push Jerks w/o adding weight

For Time
80 Cal row
70 Sit-ups
60 KB Swings (55/35)
40 Push ups
60 KB SDHP
70 Mtn Climbers
80 Double Unders
CHIPPER STYLE WOD — Must complete ALL reps before moving to next exercise

Post WOD
2 mile Run As fast as possible
-or
Bench Press
10, 8, 6, 4, 2 reps
*After each set, perform 3 MU
OR max Ring Dips