Workout of the Day

For Time
2 Rounds
50 x Push Ups
50 x Burpees
50 x Sit Ups

Post/Skill
30 x HSPU/Wall Climbs
or
10 x Max Handstand hold/Walk

Post/Endurance
1 mile run/3:00 rest
800 m Run

Pre-WOD/Strength
OH Squat/Front Squat
3 x 5 Warm Up Set
30 x OH Squat/Front Squat

For Time
6:00 Bar Hold in Hang position (225/155)
400m Run every time bar is dropped

Post/Toning
5 Rounds
10 x GHD Sit Ups
5 x Cal Bike

For Time “Filthy Fifty”
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders

Post
10 x 100 m Sprints/:30 Sec Rest

For Time
800 m Run Buy In: Then
50 x Double Unders
25 x Pull Ups
40 x Double Unders
20 x Pull Ups
30 x Double Unders
15 x Pull Ups
20 x Double Unders
10 x Pull Ups
10 x Double Unders
5 x Pull Ups

Post/Strength
5-4-3-2-1 Back Squat
Aim for set of 2 at 1RM weight

Post/Toning
25 x Turkish Get-Ups (r/l=1)
choose weight

Pre-WOD
5 x 3 Snatch
80-90% of 1RM

AMRAP
Tabata
Min 0-4 Clean (95/65)
Min 4-8 Push Press
Min 8-12 Snatch

Post/Toning
4 Rounds
10 x Bicycles 9r/l=1)
10 x Russian Twists (r/l=1)
10 x Sit Ups

For Time
5K Row

Post
3 Rounds
25 ft Handstand Walk or 30 Sec max
hand stand hold
50 ft Long Jump
50 x Flutter Kicks (r/l=2)

Pre-WOD/Strength
Dead lift 10 x 135/95
8 x 185/135
6 x 225/155
4 x 245/185
2 x 275/205

EMOM 20 Min
Odd- 3 x Dead Lift (275/205)
Even- 10 x Knees 2 Elbows

Post/Toning
4 Rounds
500 m Row/1:00 Rest
Sub 2:00 effort

For Time “Helen”
3 Rounds
400m Run
21 x KB Swings (55/35)
12 x Pull Ups

Post/Strength
Tabata KB High Pulls (70/55)

Post/Toning
3 Rounds
10 x GHD Back Extensions
1 Min Plank
1 Min Wall Sit