Workout of the Day

Skill:
Wall ball review
Bench press details

WOD:

Bench press
5-5-5-5

WOD:

“Karen”

For time:

150 wallball shots

Post load and time to comments.

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Skill:
Pullup

WOD:
Weighted pullup:
3-3-3-3

“Helen”
Three rounds for time of:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Skill:
Double under

WOD:
Turkish get up
5×3

And the week of girls continues…

“Annie”

50-40-30-20-10 reps for time of:

Double unders/
Situps

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Skill:
Handstand pushup

WOD:

Deadlift
3-3-3

And then:

“Diane”

21-15-9 reps for time of:

Deadlifts, 225lbs/
Hand-Stand Pushups

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Skill:
Pull-up development
Fran tips and tricks

WOD:

“Fran”

21-15-9 reps for time of:

Thrusters/
Pull-ups

Durability:
Sprint work

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Skill:
Muscle up
Full snatch

WOD:

Three rounds, 9-7- and 5 reps, of:

Muscle-up
135 pound Squat snatch

Post time to comments.

Amanda is my hero and New Species would not be what it is without her. New Species will continue to grow and thrive just as she grows and thrives in the big apple, but she will be so terribly missed and is so loved.
Thank you, Amanda, for everything you are and everything you have helped me become. I love you like a sister. LPFL.

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Skill:
Candlestick roll up

WOD:

Back squat:
1-1-1-1-1

AMRAP in 20 minutes
10 balls slams/
10 pistols/
10 box jumps

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Skill:
Pullup/Kipping pullup

WOD:
4 rounds for time of:
20 yard bear crawl/
20, 1 arm overhead walking lunges/
20 pullups

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Lat mobility

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Skill:
Handstand kick ups/pushups

WOD:
For time:
50-40-30-20-10 of squats and double unders/
25-20-15-10-5 HSPU’s

order is double unders-squats-handstand pushups.

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Skill:
Push jerk

WOD:

Push Jerk
1-1-1-1-1

And then:

AMRAP in 12 minutes of:
Deadlift, 5 reps, (85% 1RM)/
100m sprint

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Can your doctor do this?

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