Workout of the Day

WOD

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

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WOD

Perform 2 Deadlifts on the minute for 12 minutes. Use 80-85% 1 rm

Then

4 Rds for Time
5 Burpees
10 Pullups
15 Wallballs

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WOD

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post time to comments.

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WOD

6 Rounds for Time of:
3 Dead lifts 315lbs
6 Box Jumps 30″
9 Pullups

Go heavy on the deads!

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WOD

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

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WOD

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Sub 1,2,3,4,5,6,7,8,9,10 strict pullups or ring rows if you cannot rope climb.

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WOD
750 M Row

Then
4 Rds of
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press

Then
750 M Row

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*try and complete each Rd of barbell complex without putting the bar down.

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WOD

4 Rds for Time

10 Pull Ups
15 Box Jumps
20 Med Ball Slams

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WOD

100 OHS
5 Knees to Elbows

Complete as many OHS in sequence without putting the bar down. Everytime the bar is dropped perform 1 set of Knees to Elbows.

Then

8 min AMRAP
20 Double Unders
10 PushUps

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WOD:
4 rounds for time:
Each round consist of a 4 minute AMRAP of:
6 ring pushups/
8 hang power cleans/
10 walking lunges

Rest 90 seconds between rounds.

Post lowest number of rounds completed in 4 minutes.

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