Workout of the Day

Warm-up
Alternating Pistol, 10/
hollow rocks, 10/
handstand walk, 10 yards/
x3

WOD:
“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards:

Post time to comments.

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Warm-up:
200m run/
Dead bugs, 30 seconds x3/
hollow rock, 10 reps

Burgener x3

WOD:
10 x 40 yard sprint, rest as needed between efforts/

Rest 10 minutes and then:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

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Warm-up:
Side stepping straddle stretch, (stripper stretch)/ 10 yards/
Pigeon walk, 10 yards/
Inch worm, 10 yards/
10 squats/
10 pushups/
10 pullups
x2

WOD:
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

The Amanda Fan Club, dew rag….CHECK!!!

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Warm-up:
Squats, 15/
pushups, 10/
pullups, 10/
inch worms, 10/
pigeon pistols, 10

WOD:

Back Squat:
10-10-10

Rest 10-15 minutes and then:

Perform as many rounds as possible in 15 minutes:
5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24″ Box
Post total rounds completed to comments.

New Species Coach, Amanda Wheeler

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Warm-up:
Squats, 10/
Ring rows, 10/
pushups, 10/
ghd situps, 10/
ghd back extension, 10/
x2

WOD:

1 pullup on the first minute, 2 on the second minute, 3 on the 3rd minute….

Continue for as long as you can until you cannot complete the pullups in the minute.

Post minutes completed to comments.

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Warm-up:
15 squats/
10 Pistols/
10 push ups/
10 inch worms/
10 shoulder pass throughs/
10 pullups
x3

WOD:
3 muscle ups/
5 power cleans, 185lbs/
15 lateral shuffle cone touches

7 rounds for time.

Post time to comments.

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Warm up:
200m run/
250m row/
10 burpees
x2

WOD:
“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

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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.

Post time to comments.

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

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