WOD

Workout of the Day 15 minutes as many rounds as possible 30 alternating DB snatches (#50/#35) 20 pullups 10 box jumps (30″/24″) Post WOD Accumulate 2:00 in L-sut position *every break do :20 handstand hold
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Workout of the Day 5:00 35/25 cal Assault bike Then… amrap 3 power cleans (#95/#65) (Rx+ #135/#95) 6 pushups 9 squats 5:00 rest 5:00 25/18 cal Assault bike Then…. 3 power cleans (#115/#85 (Rx+ #155/#105) 6 pushups 9 squats 5:00 rest 5:00 15/10 cal Assault bike Then… 3 power cleans (#135/#95) (Rx+ #175/#125) 6 pushups 9 squats
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Pre WOD Tabata -Banded pull throughs -V-sit KB figure 8 -Band pull aparts -Kneeling banded crunches Workout of the Day For time 21-15-9 Deadlift (#225/#155) DB push press (#50/#35)
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Workout of the Day Every 5:00 for 25:00 500/400 meter row 15 bench press (#135/#95) *post time of slowest round
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Workout of the Day 4 rounds with a partner P1: 10 kettlebell clean and jerks 25′ OH KB walking lunge R arm 7 burpees 25′ OH KB walking lunge L arm P2: Bike for max calories
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