Workout of the Day
A.
Hang Snatch
B.
Three rounds for time of:
400m Run
21 Box Jumps
12 Power Snatches
Basic everyday WODs.
A.
Hang Snatch
B.
Three rounds for time of:
400m Run
21 Box Jumps
12 Power Snatches
A.
Push Press
B.
AMRAP in 12 minutes of:
24 Double-unders
12 Toes to Bar
24 Double-unders
12 Shoulder to Overhead
A.
Front Squat
B.
For time:
25 Front Squats
50c Assault Bike
25 Bounce Back Burpees
A.
Power Clean + Front Squat
3 tng power clean + 3 fs
Every 90 seconds, for 10 sets – building
B.
Two rounds of:
2 minutes assault bike
rest 1 minute
2 minutes squat cleans
rest 1 minute
A.
For time:
Row 1000m
B.
For time:
1 Mile Run
50 Burpee Box Jump Overs
25 Burpee Pull-ups
Rx+ 25 RMU
A.Â
Every 6 minutes, for 36 minutes (6 rounds):
15 Handstand Push-ups
15/12 Calorie Ski
15 Push Presses
15 Toes to Bar
A.
Every 10 minutes, for 40 minutes:
400m Run
30 Kettlebell Swings
20 Pull-ups
10 Hang Squat Clean Thrusters
A.
Clean and Jerk
Every 90 seconds for 15 minutes (10 sets)
2 squat clean and jerks
Start light and build every 2 minutes by feel (5 total loads)
B. (repeat)
For time:
42 Wall-Balls
21 Power Cleans
30 Wall-Balls
15 Power Cleans
18 Wall-Balls
9 Power Cleans
A. (repeat)
For time:
2k Row
B.
For time:
1 Mile Run
50 Alternating Box Step-ups w DBs
25 Devil Presses
Masters: 35/20, 20/16
Rx+ 2×50/2×35, ring muscle-ups in place of BBJO
A.
Power Snatch and Ski
Every 2 minutes, for 18 minutes (9 rounds):
10/7 Calories on Ski-erg
3 Power Snatches (building)
B.
Every minute, for 10 minutes:
5 Overhead Squats
Max Toes to Bar