Workout of the Day

Warm-up:
10 inch worms/
10 yard strattle stretch, (stripper stretch)/
10 yard pigeon pistols/
10 yards samson stretch/
10 shoulder pass throughs/
10 skin the cats

WOD:

10 Ring dips/
10 Ring Rows/
10 Hip extension/
10 Knees to elbows/

5 Rounds for time.

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DJ Captn 20; New Species Athlete. www.djcaptn20.com

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Warm-up:
10 squats/
10 pushups/
10 shoulder pass throughs/
10 deadhang pullups/
10 skin the cats
x2

WOD:
Shoulder Press
5-5-5-5

Rest 5-10 minutes and then:

AMRAP in 15 minutes of:

5 push press, 135/
10 Medicine ball cleans, 20 lbs/
100meter run

Post load and total rounds to comments.

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Warm-up:
Burgener x3

10 muscleups/
10 pistols/
10 burpees

WOD:

Snatch Balance:
1-1-1

Rest 5-15 minutes and then:

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

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Warm-up;
inch worms. 10/
deadhang pullups, 10/
200m run
x2
Burgener x3

WOD:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jason Khalipa 6:16. Post time to comments.

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Warm-up:
25 yards, high knees/
25 yards, butt kicks/
x4
Inch worms, 10/
1 minute dead bug, 3 rest 30 seconds between/
20 steps samson stretch/
10 shoulder pass throughs/

25 yards, resisted run
x3, rest 1 min between efforts

WOD:

Overhead squat:
3-3-3

Rest 5-10 and then:
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then…
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.

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Warm-up:
10 squats/
10 pushups/
10 ring rows/
10 skin the cats
x2

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Warm-up:
10 squats/
10 ring rows/
10 skin the cats/
10 pushups
10 pistols

WOD:

Thrusters:

3-3-3

Rest 10-15 minutes and then:

“Fran”

21-1-9 for time of

Thrusters, 95lbs/
pullups

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