Workout of the Day

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Warm-up:
Run 200meters/
10 squats/
10 box jumps/, 24 inches/
10 shoulder pass throughs/
10 pushups/
10 pullups
x2

WOD:
Step Up, 20 in box
8-8-8

Rest 5-15 minutes and then:

155lb front squat, 10 reps/
Clapping pullups, 10 reps/
T-drill

5 rounds for time

Post time to comments.

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Warm up:
Inch worms, 10/
med ball slams, 10/
pushups, 10/
strict pullups, 10/
Turkish getup, 3 each side, 1 pood

WOD:

Bench press
5-5-5

Rest 10 minutes and then:

AMRAP in 15 minutes of:

10 1.5 pood KB snatches/
20 Sledge hammer strikes/
10 yard bear crawl

Post loads and times to comments.

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Warm-up:
squat 10/
pistol 10/
pushup 10/
ring dip 10/
pullup 10/
skin the cat 5/
run 50 meters
x2
Burgener x2

WOD:

L-sit, max hold, 5 attempts

and then:

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

David Millar 10:08. Post best hold and time to comments.

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Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2

WOD:
Squat 10×2 @ 65% of 1 RM (45 seconds rest)
Press 5×1
Strict Ring Dips 3×12-15

and then:
As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24″
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.
Post times to commments

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Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2

WOD:

Front squat
3-3-3-3; 90% of 3RM

and then:
“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time and load to comments.

Good luck to all those testing in Ann Arbour at the Level I cert as well as the regional competitors!

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Warm-up:
Inch worms, 10/
Pigeon walk, 10/
Stripper stretch, 10/
Squat, 10/
Pushup, 10/
Pullup, 10/
x2

WOD:

Cindy

AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

OR

Mary
AMRAP in 20 minutes
5 handstand pushups/
10 pistols/
15 pullups

Post girl and rounds completed to comments.

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Yesterdays cop fight result….
Team Jim: 1157
Team Mike: 1250

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Warm-up:
Inch worms, 10/
handstand pushups, 10/
pistols 20/
double unders 50
x2

WOD:

Rack Jerks
1-1-1-1-1

Rest 10-15 and then:

For time:
30 back squats @ body weight
1000 meter row
30 Burpees
Post times to comments.

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