Workout of the Day

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Skill:
Deadlift
Handstand

WOD:
“Diane”
21-15-9 reps for time of:

Deadlift/
HSPU

Post times to comments.

Durability:

Partnered resistance runs.

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Skill:
Front squat:
5-5-5-5-5

WOD:

4 rounds for time:

25 double unders/
25 situps/
25 burpees

Post times to comments.

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Skill:
Muscle up transitions

WOD:

AMRAP in 15 minutes:

10 pullups/
10 ring dips/
21 kettle bell swings

Post rounds to comments.

Check out the New Species write up in Craine’s business.

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Skill:
Kettle-bell snatch

WOD:
AMRAP in 15 minutes of:
14 kettle-bell snatches, (7 each)/
10 ring pushups

Post rounds completed to comments.

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Skill:
Double unders/
Dumbbell clean

WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

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Skill:
Turkish get up

WOD:

One armed Bear:

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Overhead Squat
5. Push-Press

Do that seven times per arm for one round.

Complete 5 rounds and post weight used to comments. Putting the dumbbell down is a failed round.

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Skill
Deadlift:
1-1-1-1-1

WOD

AMRAP 15 min

5 HSPU
10 Box Jumps
20 Air Squats w/ball touch

Post Rds to comments section.

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