Workout of the Day

Skill:
Deadlift

WOD:
Deadlift
5-5-5-5

And then:

5 rounds for time of:
5 deadlifts at 80% of 5RM/
100m sprint

Post loads and times to comments.

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SkiLL:
Rowing
Ring Dip

WOD:
“Row Wars”
Defense: 500m row
Offense 5 ring dips/10 squats

In teams of 2 complete as many rounds as possible in the time it takes your competition to row 500m of:
5 ring dips/
10 squats

Each Athlete gets 4 rounds of Defense and Offense.

Post total reps completed to comments.

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Skill:
Kipping pullup/ring row

WOD:
Thruster:
3-3-3-3

5 rounds for time of:

13 chest 2 bar/ring pull-ups/
13 box jumps/
26 overhead walking lunges, 45lbs/25lbs

Post time to comments.

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Skill:
HSPU
K2e’s/ supine roll-up
WOD:
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows, (scale to supine roll-ups if needed)
Post rounds to comments.

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Skill:
Thruster

WOD:
Perform as many rounds as possible in 12 minutes:
7 Thrusters 95/65 lbs
7 Ball Slams lbs
Post rounds completed to comments.

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Skill:
Power clean and jerk

WOD:
6 rounds for time:
Power clean and jerk, 5 reps/
20 yard bear crawl

Post time to comments.

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Skill:
Knees 2 elbows

WOD:
Back squat
5-3-3-1-1

And then:
10, 9, 8,7,6,5,4,3,2 and 1 reps of:

K2E’s/
Rotating box jumps

Post time to comments.

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Skill:
Turkish getup

WOD:
Turkish getup
3-3-3-3
Head to head:
AMRAP in 15 minutes:
7 burpees/ 1 T-drill

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Skill:
Kipping pullup/
Squat

WOD:
Pull-up negatives 5×5

And then:

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps to comments.

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Skill:
Pose running

Kelly

5 Rounds For Time:

-Run 400m
-30 Box Jumps
-30 Wall Balls 20lbs

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