Workout of the Day

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Skill:
Box jump

WOD:
Box jump limbo:
Find max height box jump

And then:

21-15-9 reps for time of:
30/24 inch box jumps/
Ring dips

Post height and time to comments.

Durability:
Hollow rock

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Skill:
Squat/
Pose running

WOD:
Front squat:
Find 5 RM

And then:
4 rounds for time of:
400m run/
50 squats

Post loads and times to comments.

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Skill:
Kettle-bell snatch

WOD:
5 rounds for time of:
300m row or 200m run/
20 burpees/
20 KB snatches, (10 each arm)

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Skill:
Power clean

WOD:
Weighted pullups
5-3-3-1-1

And then:
On the top of every minute for 12 minutes:

2 power cleans at 85% of 1 rep max

For each missed rep perform 5 burpees during rest.

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Skill:
Renegade row

WOD:
In pairs for time:
800m run/
100 kb swings/
100 renegade rows/
100 pullups/
800m run

Post time to comments.

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Pick your most troublesome joint, and find a mobility WOD to help it. Follow the mobility wod link on the right side of our site.

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Skill:
Pistols, freestanding
Double unders

WOD:
AMRAP in 20 minutes of:
10 pistols/
5 shoulder press/
20 double unders

Post rounds and fractions of rounds to comments.

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Skill:
Handstand pushup/
Handstand walk

WOD:
Deadlift
3-3-3-3

And then:

“Diane”
21-15-9 of:
Deadlifts, 225lbs/
Handstand pushups

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Skill:
Power clean/
Front squat

WOD:
Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Immediately after sprint 200m.

Post time to comments.

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