Workout Of The Day

2-16-18

WOD:
for time:
21-15-9-15-21
Calorie row
Burpee over rower

Strength:
10 minutes OTM:
2 clean
*This is a touch and go complex. Start at 75% of 1RM clean and build towards 90% for a heavy but controlled double

2-14-18

WOD:
“Diane”
For time:
21-15-9
Deadlift #225/155
Handstand pushup

At 15 minutes on the clock:
3 minute AMRAP:
Wall ball shot #20/14 (11/10′ target)

At 20 minutes on the clock:
3 minute AMRAP:
calorie row

2-12-18

Strength:
7 rounds on a 2 minute clock:
5 overhead squat
*Work at or above 70% of 3RM overhead squat.

4 rounds for time: *15 minute cap
10 hang power clean #95, 115, 135, 155/65, 80, 95, 110
20 V-up
30 double under
(scale 30s of double under)

2-9-18

Skill/Strength:
15 minutes OTM:
3 snatch balance + 3 overhead squat
*Work with weight that allows very good movement movement. This might be just a pvc pipe.

WOD:
5 rounds for time:
10 lateral burpee over medicine ball
20 medicine ball clean #20/14
30 double under

2-8-18

Review:
Single arm dumbbell overhead squat

WOD:
30 minute AMRAP:
20 dumbbell overhead squat #50/35 (scale – overhead lunge, reps must alternate legs)
15 sumo deadlift high pull #95/65
10 handstand pushup
5 muscle up

2-7-18

Gymnastics:
10 minute AMRAP:
1 strict pullup (scale – banded strict)
1 strict ring dip
* increase both movements by 1 rep each round

WOD:
For time:
50/35 calorie row
30 clean and jerks (155/105)
50/35 calorie row
*15 minute cap