Workout of the Day

Skill:
Ring pushup

WOD:
For time:
30 Box Jumps 20″/18″
Walking Lunge, 40 steps
50 Pull ups
60 Ring Push ups
70 Sit ups
80 Air Squats
Post time to comments.

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Skill:
Sumo deadlift high pull

WOD:
Sumo deadlift:
3-3-3-3

And then:

“Dave”
21-15-9 reps of:
Sumo deadlift, 135lbs/
Burpee

Post loads and times to comments.

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Skill:
Muscle up/
Power clean

WOD:
“Nasty Girls”
3 rounds for time of:
50 squats/
7 muscle ups/
10 hang power cleans

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Skill:
Sledge strike

WOD:
Max rep pushups in 2 minutes/
Rest 3 minutes/
Max reps pullups in 2 minutes

And then:
7 rounds for time:
5 deadlifts at 80% of 1RM/
20 sledge strikes

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Skill:
Med ball clean
Handstand pushup

WOD:
AMRAP in 20 minutes of:
5 handstand pushups/
10 medball cleans/
15 double unders

Post rounds and reps to comments.

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Skill:
Shoulder press/
Thruster

WOD:

Shoulder press
3-3-3

For time 21-15-9 reps of:
Thrusters/
Calorie row

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Skill:
Free standing handstand

WOD:
C2B weighted pullup:
Find 1RM

And then:
Alternating minutes for 12 minutes; max reps per minute of

2 pood swings/
24 inch box jumps

Post total reps to comments.

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Skill:
Muscle up transitions/muscle ups

WOD:
Power clean
3-3-3-3, (hands cannot leave bar)

And then…

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

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Maintenance my people, maintenance!!!

Mobilize the tribe!

And check out our new Nutrition blog. It’s up and coming, new tips and recipes daily! Please post!

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WOD:
4 rounds for time of:
Perform as many reps as possible in 1 minute of the following:
Med balls slams, 40lbs/20lbs/
Box jumps, 20 inches/
Hang power snatch, 75lbs/
Sit-ups

Move from movement to movement as quickly as possible; after 4 minutes, rest one minute before moving to the next round.

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