Workout of the Day

WOD:

4 Rounds for time:
20 weighted walking lunges
20 box jumps
20 situps
20 Pushups

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Skill:
Pistols
Pullup negatives

WOD:
AMRAP in 15 minutes of:
5 pullups (strict)/
10 pistols/
14 cone touches

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Skill:
KB swing
Handstand

Strength:

Weighted Pullup
5, 5, 5, 5, 5

WOD:
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row.

Durability:

Max handstand holds/
max distance handstand walks

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Skill:
Sledgehammer strike

WOD:

Thruster
2-2-2-2-2

Wait 5-10 minutes and then:

AMARAP in 12 minutes of:
1 arm DB/KB thruster, 5 reps each side/
20 sledgehammer strikes/
1 suicide

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Skill:
Double unders

WOD:

“Annie”

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

Double unders/
Situps

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Durability:

Turkish get-ups
5, 5, 5, 5

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Teeeeaaammmmmmm WOOOOOOOODDDD!!!!!

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Skill:
Kipping pullup

Strength:
Negative pullups
5 x 3

WOD:

100 thrusters, (65lbs/45lbs)
…every break do 3 pullups or very strict ring rows

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Warm Up
400m Run
10 PushUps
20 Squats
30 Situps

2 x Spiderman Complex

WOD
20 Min AMRAP
10 MedBall Cleans
15 PushUps
20 MedBall Slams
25 Box Jumps

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Skill:
Sdhp
Sledge strike

WOD:
5 rounds for time of:
11 SDHP/
20 sledgehammer strikes/
100m run

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Durability:

Hollow rock to supermans

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