Workout of the Day
  • Home
  • Workout of the Day

WOD 07.22.17

Warm up calves/hamstrings thoroughly


12 minute team AMRAP:

25y sled push, +45/25lbs

50y shuttle run


In teams of 2, accumulate as many cals/reps as possible:

4 rounds, switching every 2 minutes for 16 minutes:

Cal Row or assault bike


3 Hang power snatch, 95/65lbs

6 push-ups 

9 sit-ups

Post total reps/cals to beyond the whiteboard. 



Handstand skill work:

-kick ups

-shoulder taps on plyo box

-around the world on plyo box



4 rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead

30 Box jump, 24/20 inch box

20 Wallball shots, 20/14 pound ball

10 Handstand push-ups

Post time to beyond the whiteboard.

Optional midline cashout:

5 rounds 

10 ghd or tire sit-ups

20 supermans

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WOD 07.20.17


3 clean and jerks emotm for 10 minutes @65% 1 RM


21-15-9 reps for time: 


Medball slams, 50/40lbs

Toes 2 bar 

Post loads and times to beyond the whiteboard.