Workout of the Day

Warm Up
3 Rds of Cindy

WOD
3 Rounds for time of:

15 Reps ,105lbs Thrusters

20 Reps, GHD Sit Ups

25 Reps,Box Jump

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For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

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WOD

15-12-9-12-15

Dumbbell “Full”Clean & Jerks 35lb each.
Chin Ups

Then
Hollow Body Rocks

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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For Your Enjoyment

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“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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WOD

“Eva”

Five rounds for time of:
Run 800 meters (Sub Row)
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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Skill Work:
Row skills and sdhp clean up

WOD:
3 rounds of AMRAP in each minute of:

Row, (calories for reps)/
Situps/
Sledge strikes/
Box jumps/
Sumo deadlift high pull, 65/45lbs

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Coming soon…Saturday skill work classes…

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Warm Up
Spiderman Stretch Series

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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Start Practicing!

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