Workout of the Day
A.
Snatch
B.
For time:
1000m Ski
25 Squat Snatches
Basic everyday WODs.
A.
Snatch
B.
For time:
1000m Ski
25 Squat Snatches
A.
Jerk
B.
For time:
3 rounds of:
8 Strict Presses
8 Pull-ups
8 Box Jumps
2 rounds of:
12 Push Presses
12 Pull-ups
12 Box Jumps
1 round of:
24 Jerks
24 Pull-ups
24 Box Jumps
A.
Tempo Front Squats
B. (repeat)
Four rounds of:
25 Wall-Balls
15 Burpees
Rest excatly 60 seconds after each round
A.
In teams of two, with only one person working at a time:
Run around the block*
then
10 rounds of:
4 Front Squats + 4 Push Press + 4 Thrusters
12 Box Jumps
12/8c Assault Bike
then
Run Around the block
A.
Deadlifts + Double Unders
B.
AMRAP in 8 minutes of:
3-6-9-12-15-18 etc of:
Power Cleans
Pull-ups
A.
Every 5 minutes, for 8 rounds:
20c Row
20c Ski
20c Assault Bike
Ladies: 15/14/14
A.
Snatch
B.
Three rounds for time of:
400m Run
21 Wall-Balls
12 Power Snatches
A.
Split Jerk
B. (repeat)
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Kettlebell Swings
Burpees to a Target 6 inches Above reach
Hat tip to CF Chalk for the workout
A.
Back Rack Reverse Lunge
B. (repeat)
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Hang Squat Cleans
Toes to Bar
A.
Every 6 minutes, for 30 minutes (5 rounds):
9 Power Cleans (185 / 125)
15 Box Jumps
21c Assault Bike
Rx+ 12pc/18bj/24c