Workout of the Day

Skill:
Power clean

WOD:
Power clean
5-5-5

And then

Row wars II
4 rounds of:
Defense: Row 500m
Offense: AMRAP in partners 500m of:
5 burpees/10 Kettlebell swings
Post loads, rounds and fastest 500 to comments.

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Skill:
Kipping pull-up

WOD:
Back squat
5-5-5

And then:

“Fran”
21-15-9 reps for time of:

Thrusters, 95/65 lbs/
Pull-ups

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Skill:
Kipping pull-up

WOD:
“Helen”

3 rounds for time

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

Post time to comments.

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Skill:
Shoot through

WOD:
5 rounds for time of:
Lunge w/ set of 35# db or kb x 20
Wall Touch 12″ above reach x15
Shoot Thru (lateral grappling move) x 10 (5 each side)

Post time to comments.

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Skill:
Handstand

WOD:
Handstand holds, max time, 5 efforts

And then:
AMRAP in 15 minutes of:
Med ball throw, 20 yards/
Bear crawl, 20 yards/
Sumo deadlift high pull, 10 reps

Post rounds to comments.

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Skill:
Double under

WOD:
Turkish get-up:
3-3-3

And then:
4 round for time of:
50 double unders/
50 squats/
50 sledge hammer strikes

Post loads and time to comments.

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Skill:
GHD situp

WOD:
50 yard sprint, max effort x5

And then:
Tabata, 8 rounds of 20 seconds on, 10 seconds off of:
GHD situps/
Medicine ball slams/
Ring push-ups/
Box jumps

Post total reps of each station to comments.

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Skill:
Power clean

WOD:
“Hammer”
Five rounds for time of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Time each round individually.
Rest 90 seconds between each round.

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Skill:
Kipping pullup

WOD:
Front squat:
3-3-3-3

And then:

For time:

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post loads and times to comments.

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Skill:
Sprints
Handstand
Double under

200m sprints x4, 2 minutes rest between

And then:

21 Kettlebell Swings 2 pood
21 Handstand pushups
21 Double Unders
18 Kettlebell Swings 2 pood
18 Hspu’s
18 Double Unders
15 Kettlebell Swings 2 pood
15 Hspu’s
15 Double Unders

Post time to comments.

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