Workout of the Day

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Skill:
Low bar back squat/
Burpee box overs

WOD:
Back squat:
5-3-3-1-1

And then:
5 rounds for time of:
5 deadlifts, 75% 1 RM/
10 burpee box overs

Post loads and times to comments.

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Skill:
Push Press

WOD:
Push Press
5-3-1-1-1

and then…

800m run/
100 toes to bar/
800m run

Post heaviest push press and time to comments.
Congratulations to last nights group for being just generally awesome!

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Skill:
Muscle up transitions/
Burgener warmup for clean

WOD:
AMRAP in 20 minutes of:
2 muscle ups/
4 squat cleans/
8 burpees

Post rounds and reps completed to comments.

Congrats to Eric on completing his level 1 cert!!!

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Skill:
Kipping/butterfly pullup

WOD:
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

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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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