Workout of the Day

Strength:

Clean (squat) and jerk (split), 3-3-3-3-3

WOD:

4 rounds for time:

7 Thrusters, 135/95 lbs

14 burpees

Post loads and times to beyond the whiteboard.

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Speed/strength:12 minute AMRAP, in teams of 3-5 athletes:2 sandbag ground to shoulder, 125/70lbs25y sandbag carry50y shuttle sprintWOD:TabataAssault bike caloriesParrelette shoot throughsSledge hammer strikes, 16/10lbsHang power clean, 135/95lbsPost total reps from each movement to beyond the whiteboard.

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Strength:Deadlift, 5-5-5-5-5WOD:5 rounds for time:20 wallball, 20/14lbs10 toes 2 bar30 double undersPost loads and times to beyond the whiteboard.

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Strength:Backsquat, 5-5-5-5-5WOD:4 rounds for time:20 alternating dumbbell snatches, 50/35lbs20 box jumps, 24/20 inchesPost times to beyond the whiteboard.

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Noon:DodgeballSpeed:Head to head7 rounds, each for time:7 burpees100 yard shuttle, ( 20y increments, 5 total lengths)WOD:3 rounds for time:30 overhead squats, 45/35lbs15 ring rows30 abmat situpsMidline:100 hollow rocksPost times to beyond the whiteboard.

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In teams of 3-5, cover as much distance as possible in 12 minutes:25y sled push, +90/60lbsWOD:AMRAP in 13 minutes:5 Deadlifts, 185/125lbs7 Box jumps, 30/24 inches9 Overhead med-ball throws, 20/14lbsPost team distance and total rounds reps to beyond the whiteboard.

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WOD:18.5As many reps in 7 mins as you can of:3 Thrusters, 100/65 lbs3 Chest-to-bar Pull-ups6 Thrusters, 100/65 lbs6 Chest-to-bar Pull-ups9 Thrusters, 100/65 lbs…adding 3 reps per round until 7 minutes is up

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Strength:Power clean, 3-3-3-3-3WOD:4 rounds for time:25 American kettlebell swings, 1.5/1 pood10 Ring dips40y bear crawlPost loads and times to beyond the whiteboard.

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Conditioning:20/15 calorie row x4, 90 second rest betweenSkill:Chest 2 bar pull-upWOD:Four 3 minutes amraps with 1 minute rest between:3 Chest 2 bar pull-ups5 Medicine ball cleans, 30/20/14 lbs15 Double undersPost times and total rounds to beyond the whiteboard.

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Strength:Bench presss, 5-5-5-5-5WOD:1-10 rep ladder of:Power snatches, 95/65lbsOver the bar burpeesPost loads and times to beyond the whiteboard.

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