Workout of the Day

AMRAP 20 MIN
“DANNY”
30 X Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull Ups
This is a benchmark workout. Due to time,
this workout will be not be judged by peers.
HAVE INTEGRITY
Post WOD
10 x Floor Wipers holding bar (95/65)
20 slow Bicycles (R/L=1)
30 sec side Plank ea side
For Time
15-12-9-6-3 Power Cleans (155/105)
50-40-30-20-10 Double Unders
30-24-18-12-6 DB Lunges (R/L-=2) (45/25)
Do 1st set of PC, 1st set of DU’s, 1st set of
Lunges, then move to 2nd set, etc.
Post/Strength
Split Jerk from rack
4 x 2 ; Increase as heavy as possible in
4 sets
Post/Toning
4 RNDS
10 x Good Mornings (95/65)
10 x Ring Rows
25m/50m suicide sprint
For Time 3 Rounds
40 x air squats
30 x Sit Ups
20 x Burpees
10 x HSPU
Post/Strength
Front Squat 5 x 5
Make sets heavy
Post/Toning
Row
4 x 500m/1:30 min rest between sets
EMOM
1st 10 Min- 6 x Deadlift (225/185)
1 min rest to remove weight
11-21 min- 5 x Clean (135/95)
Post/Toning
4 RNDS
200m sprint
10 x GHD Sit Ups
25 x 4 count Flutter Kicks
Post/Strength
4 x 8 reps Bench Press (body weight)
For Time 4 RNDS
400m Run
15 x Push Ups
250m Row
15 x Dips
Post/Toning
Fartlek Row 2000m
work and recovery row should be =
distance or time
Post/Skill
EMOM 10 Minutes
5 x Bar Muscle Ups
For Time
1 Mile Run
100 x Box Jumps (24/20)
150 x Wall Balls (20/14)
Can be broken up any way
Post/Toning
4 RNDS
10 x V-Ups
20 x Hollow Rocks
1 minute Plank
Post/Strength
6 x2 Consecutive reps Heavy
Jerks from rack
For Time
30-25-20-15-10-5
Thrusters (75/55)
Burpee
Post/Toning
10 RNDS
100m sprint
100m jog for recovery (Fartlek)
Post/Strength
5 x 3 reps Squat Clean
AMRAP 4 Rounds each
5 Minute AMRAP/1:00 Rest
5 x Pull Ups
10 x Push Ups
15 x Air Squats
Post/Toning
10 x 100 m Sprints/100m walk recovery