Workout of the Day

Skill:
FGB movement review and strategy

WOD:

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps to comments.

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Hey guys!!! You guys killed it all week! Now go here and maintain your greatness!
Way to WOD tribe!!

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Skill:
Box jump

WOD:
Box jump limbo:
Find max height box jump

And then:

21-15-9 reps for time of:
30/24 inch box jumps/
Ring dips

Post height and time to comments.

Durability:
Hollow rock

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Skill:
Squat/
Pose running

WOD:
Front squat:
Find 5 RM

And then:
4 rounds for time of:
400m run/
50 squats

Post loads and times to comments.

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Skill:
Kettle-bell snatch

WOD:
5 rounds for time of:
300m row or 200m run/
20 burpees/
20 KB snatches, (10 each arm)

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Skill:
Power clean

WOD:
Weighted pullups
5-3-3-1-1

And then:
On the top of every minute for 12 minutes:

2 power cleans at 85% of 1 rep max

For each missed rep perform 5 burpees during rest.

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Skill:
Renegade row

WOD:
In pairs for time:
800m run/
100 kb swings/
100 renegade rows/
100 pullups/
800m run

Post time to comments.

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Pick your most troublesome joint, and find a mobility WOD to help it. Follow the mobility wod link on the right side of our site.

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Skill:
Pistols, freestanding
Double unders

WOD:
AMRAP in 20 minutes of:
10 pistols/
5 shoulder press/
20 double unders

Post rounds and fractions of rounds to comments.

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Skill:
Handstand pushup/
Handstand walk

WOD:
Deadlift
3-3-3-3

And then:

“Diane”
21-15-9 of:
Deadlifts, 225lbs/
Handstand pushups

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