Workout of the Day

Skill:
Curtis P

WOD:
Handstand hold with wall assist
Max time holds x5

And then:

For time:
30 Curtis P’s, 95lbs/65lbs

Post time to comments.

The dragon baby has arrived!!!

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Strength:
Barbell Turkish get-up:
3-3-1-1-1

And then:

“Helen”

3 rounds for time

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

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Skill:
Rowing
2 for 1’s

WOD:
500m row sprint
4 attempts

And then:

4 rounds for time of:
20 shoot throughs/
20 box jumps/
10 2 for 1’s

Post time and fastest 500m to comments.

Fastest 500 wins a the new dragons baseball cap!

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Skill:
Overhead Squat

WOD:
Overhead squat:
3-3-3

And then:
3 rounds of 21-15-9 reps for time of:
Overhead Squat (95lbs)
Burpees

Post time and load to comments.

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“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Post time to comments.

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Skill:
Clean

WOD:
Clean:
3-3-3

And then
AMRAP in 15 minutes of:
Power clean, 5 reps at 85% of 5 RM/
Pull-ups, 7 reps/
Sledge strikes, 20 reps

Post load and rounds to comments.

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Skill:
Handstand pushups
Pistols
2 for 1’s

WOD:
In teams of 2 or 3, complete for time:
100 pistols/
100 handstand pushups/
100 2 for 1’s , (v-ups-burpees)

One person works at a time, complete one movement before moving to the next.

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Skill:
Kettle bell clean thrusters

WOD:
Deadlift:
5-5-5

And then:

5 rounds for time of:
5 kettlebell clean thrusters, right arm
10 hand release push ups
5 kettlebell clean thrusters, left arm
10 hand release push ups

Post loads and times to comments.

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Skill:
Muscle up

WOD:
AMRAP in 20 minutes of:
3 muscle ups/
6 box jumps, 32 inches/
9 double unders

Post rounds to comments.

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Skill:
Shoulder press/
Wall ball

WOD:

Shoulder Press:
5-5-5

And then:

3 rounds for time of:
25 wallball shots/
25 Box jumps, 24/20 inches/
25 situps

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