Workout of the Day

Skill:
Muscle up transitions

WOD:
Deadlift:
5-3-3-1-1

And then:
AMRAP in 12 minutes of:
3 muscle ups,(12 dips/12 pullups)/
5 med ball slams/
7 box jumps

Post weight and rounds to comments.

Read more >

Skill:
Handstand walks/pushups
Kettlebell snatches

WOD:
4 rounds for time of:
Kettlebell/dumbbell snatch, 20 reps/
15 handstand pushups

Post time to comments.

Durability:
GHD situps 3×15

Read more >

Skill:
Clean pull

WOD:
Scale as needed…

4th Down
Complete four rounds of 1 minute at each station. Rest 1 minute between rounds.
Push Press – 155 lbs
Box Jump – 20 inch box
Clean Pull – 155 lbs
10 yard Bear Crawl
*Spend one minute at each of the four stations, resulting in a four-minute round after which a one-minute break is allowed before repeating. This event calls for four rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep completed.
Post total score to comments.

Durability:
Hollow rock

Read more >

Homework:
Practice freestanding handstands/walks for 20 minutes.

Post thoughts to comments.

Read more >

Skill:
Plyo pushup/
Back squat

WOD:
Back squat:
3-3-3

And then:

Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings – 2 pood
5 Plyo Push Ups

Post weight and times to comments.

Read more >

Skill:
Med Ball clean

WOD:

Push Press
5-3-3-1

and then:

10,9,8,7, 6,5,4,3,2,1 reps for time of:
Medball cleans/
Medball slams/
Boxjumps

Read more >

AMRAP 20Min

200 m Run
5 Pullups
15 Wallballs
25 Situp

Read more >

Skill:
Snatch balance

WOD:
Snatch balance
3-3-3-3

And then:
4 rounds for time:
10 burpee chest to bar/ring pullups/
Suicide cone drill/
Overhead walking lunge, 30 steps

Post weight and time to comments.

Read more >

Skill:
Kipping pullup/
Double unders

WOD:

“Ramos”

For time:
50-40-30-20-10 of:

Double unders/
Pullups

Post times and happy birthdays to comments.

Durability:
Resisted sprints

Read more >

Skill:
Supine Pullup/
handstand

WOD:

Deadlift:
3-3-3

Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds to comments.

Read more >