Workout of the Day

Warm-up:
Butt kicks, 20 yards/
High knees, 20 yards/
sprint 20 yards/
20 squats
x2

WOD:
Front Squat
3.3.3

Rest 5 and then:

Run a 5k

Post loads and time to comments.

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Warm-up:
Butt kicks, 10 yards/
High Knees, 10 yards/
Stationary sprint work, 5×2, 5×3, 5×4/
5 turkish getups, 1 pood
x2

WOD:

Weighted pullups
5-5-5

Rest 10 minutes and then:

10 rounds for time of:

3 bar muscle ups/
5, 24 inch box jumps/
7, 2 pood swings

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Warmup:
Row 500m/
10 inch worms/
10 pistols/
10 skin the cats/
10 pushups
x2

WOD:
shoulder press
5-5-5

rest 10 and then:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

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Warm-up:
Burgener x3

Inch worm, 10/
pigeon pistol, 10 steps/
Samson stretch, 10 steps/
shoulder pass throughs, 10
x2

WOD:
135lb Power snatch, 10 reps/
Bear crawl, 10 yards/
100m sprint

3 rounds for time. Post time to comments.

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Warm-up:
Samson Stretch, 20 steps/
10 squats/
10 inch worms/
10 pushups/
Stripper stretch, 10 steps/
10 pullups

WOD:

Front Squat
5-5-5-5

Rest 10 and then:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

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Warm-up
Alternating Pistol, 10/
hollow rocks, 10/
handstand walk, 10 yards/
x3

WOD:
“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards:

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Warm-up:
200m run/
Dead bugs, 30 seconds x3/
hollow rock, 10 reps

Burgener x3

WOD:
10 x 40 yard sprint, rest as needed between efforts/

Rest 10 minutes and then:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

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Warm-up:
Side stepping straddle stretch, (stripper stretch)/ 10 yards/
Pigeon walk, 10 yards/
Inch worm, 10 yards/
10 squats/
10 pushups/
10 pullups
x2

WOD:
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

The Amanda Fan Club, dew rag….CHECK!!!

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