Workout of the Day

Warm-up:
Inch worms, 10/
Walking pigeon pistols, 20/
Walking Samson stretch, 20/
10 burpees

WOD:
“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

Post your choice of girls and rounds completed to comments.

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Warm-up:
Burpees, 10
Burgener x3
45lb Muscle clean, 10

WOD:

Bench Press
5-5-5-5-5

Rest 5-10 minutes and then:

2 minute defense, (heavy)
5 rounds at 155lbs –

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Then rest 2 minutes

Then. . .5 rounds at 155lbs –

1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run

Post total time to comments.

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Warm-up:
10 burpees/
10 pistols/
10 ring dips
x 2

WOD:
Turkish Get up
3RM

Rest 5-10 and then:
21-15-9 or time of:
2 pood kb swing/
ring dips/
ghd situps

Post time to comments.

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Warm-up:
200m run/
10 squats/
10 pass throughs/
10 skin the cats

WOD:
Overhead squat
3-3-3
Front Squat
3-3-3
Back Squat
3-3-3

Rest 5-10 and then:

“Nancy”
95lb overhead squat, 15 reps/
400m run

5 rounds for time.

Post time to comments.

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Warm-up:
Inch worms, 10
Walking pistols, 10
pushups, 10
pullups, 10

WOD:
315lb deadlift, 5/
T-drill, 3/
Chest to bar pullups, 10

5 Rounds for time.

Post Time to comments.

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