Workout of the Day

Skill:
Broad jump

WOD:
Weighted chest to bar pull-up
3-3-3-3

And then:

AMRAP in 15 minutes of:

3 strict pullups/
5, kettlebell/dumbbell snatches, (each arm)/
7 broad jumps, 6ft minimum

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Skill:
Handstand pushup/
Pistol

WOD:
-5 Handstand Push Ups
-10 One Legged Squats (Pistols)
-15 Kettlebell swings

As Many Rounds As Possible (AMRAP) in 20 Minutes

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Way to work everyone, good day at New Species with a little Filthy Fifty action!

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Skill:
Clean

WOD:
3RM Clean and then

7 rounds for time:
5 cleans, 75%/
10 clapping pushups

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Skill:
Double under

WOD:

Shoulder press:
3-3-3-3-3

And then:

Five rounds for time of:
35 Double-unders
Run 200 meters or 10 yard shuttle x 10

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Skill:
Pull up

WOD:

Cindy

-5 Pull Ups
-10 Push Ups
-15 Squats

As Many Rounds As Possible (AMRAP) in 20 Minutes

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Skill:
Deadlift/
Handstand pushup

WOD:

7 rounds for time:
5 Deadlifts, 80% 1RM/
11 handstand pushups

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WOD:
Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Skill:
Overhead squat

WOD:
Overhead squat
5-5-5-5-5

And then:
5 rounds for time of:
15 overhead squats, 95lb/65lb /
50 double unders

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