Workout of the Day

Skill:
Rope climb

WOD:

As a team, AMRAP in 10 minutes of:
20ft rope climb

And then:
3 rnds for time
Overhead squat, 15 reps/
15 burpees

Post thoughts times and loads to comments.

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Skill:
Clean and jerk

WOD:
For time:
1000m row/
30 reps clean and jerk/
1000m row

Post time to comments

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Skill:
Kipping Pullup

WOD:

“Cindy”

AMRAP in 20 minutes of:

5 pullups/
10 pushups/
15 Squats

Durability:

Accumulate 1 full minute of a wall assisted or free handstand, (counting “1 gymnastic, 2 gymnastic…” etc.) and then sprint 400 meters.

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Skill:
Kipping pullup

WOD:
Turkish getup
3-3-3

And then a visit to mainsite…

“Helen”

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

Post time to comments.

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Skill:
Low bar back squat/
Burpee box overs

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

And then:
5 rounds for time of:
5 deadlifts, 75% 1 RM/
10 burpee box overs

Post loads and times to comments.

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Skill:
Push Press

WOD:
Push Press
5-3-1-1-1

and then…

800m run/
100 toes to bar/
800m run

Post heaviest push press and time to comments.
Congratulations to last nights group for being just generally awesome!

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Skill:
Muscle up transitions/
Burgener warmup for clean

WOD:
AMRAP in 20 minutes of:
2 muscle ups/
4 squat cleans/
8 burpees

Post rounds and reps completed to comments.

Congrats to Eric on completing his level 1 cert!!!

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Skill:
Kipping/butterfly pullup

WOD:
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

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Skill:
FGB movement review and strategy

WOD:

Three rounds of:

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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps to comments.

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