Workout Of The Day

10-21-17

partner wod
100 deadlifts (225/155)
100 wallballs
100 calorie row
100 burpees (partner must hold top of deadlift)
*20 min cap

@25 min

10 min amrap (20-40-60-80… ascending until the cap)

20 synchronized plate ground to overhead (45/25)
20 synchronized air squats

40 synchronized plate ground to overhead (45/25)
40 synchronized air squats

10-20-17

skill/ strength
14 min alternating
odd: plate push down and back
even: max snatches (95/65)

wod
on a tabata clock (20:10) complete
60 cal ski
50 dumbell snatch (50/35)
40 handstand pushups (scale 12 wall climbs)

10-18-17

skill/strength
every min for 12
1 deadlift+ 2 touch and go squat clean (work up in weight)

wod
21-15-9
hang power clean (135/95)
bar over burpee

cash out
5 rounds
sled push down and back (heavy)
*rest as needed between sets

10-17-17

skill/strength
15 min to find max front squat

wod
4 rounds for time
10 overhead squats (115/75)
10 pushups (scale- elevated pushups)
30 ab mat situps

cash out
9×1 bench press
* superset with 5 strict pullups per round

10-16-17

wod
“fight gone bad”
3 rounds (max reps at each station rotating every min)
min 1: wallballs (20/14)
min 2: sumo deadlift high pull (75/55)
min 3: box hops (20″ for men and women)
min 4: push press (75/55)
min 5: row (calories)
min 6: rest

post wod
stretch as class
2 min couch stretch each leg
2 min pigeon each leg
2 min straddle
3 min goblet squat hold

10-14-17

partner wod

800m run
80 hang power snatch (95/65)
80 deadlift (95/65)
80 box over (24″/20″)
80 kettle bell swing (53/35)
80 cal row
80 cal ski

400m run
40 hang power snatch (95/65)
40 deadlift (95/65)
40 box over (24″/20″)
40 kettle bell swing (53/35)
40 cal row
40 cal ski

200m run
20 hang power snatch (95/65)
20 deadlift (95/65)
20 box over (24″/20″)
20 kettle bell swing (53/35)
20 cal row
20 cal ski

10-13-17

skill/strength
14 rounds
30 sec work: 30 sec rest
max meter ski erg

wod
for time
run 200m
15 hspu (scale- 3 wall climb)
15 power clean (115/75)
run 400m
20 push press (95/65)
20 power clean (95/65)
run 400m
15 hspu
15 power clean (115/75)
run 200m

10-12-17

skill/strength
every 90 sec for 10 rounds
squat clean into hang clean

wod
15-12-9-6-9-12-15
back squat (175/125)
chest to bar
*30 double unders after every round (scale- 60 singles)

cash out
10 min 30 sec on 30 sec off
row for meters