Pre WOD Every minute on the minute for 9:00 1st min: 16 doulble KB alternating push press 2nd min: 16 double KB alternating bent over rows 3rd min: 16 KB split squats Workout of the Day 20:00 as many rounds as possible 10/8 calorie bike 20 lunges 30 situps 40 double unders
Pre WOD Find your 2 rep max power clean Workout of the Day 3 rounds for time 30/25 calorie row 20 wall ball shots (#20/#14) 10 power cleans (#15/#95)
Pre WOD Back squat 5X5 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 KB goblet squat (32kg/24kg) Russian swings Pullups
Pre WOD In 12:00 find your heaviest 2 rep push jerk Workout of the Day 12:00 as many rounds as possible 3-6-9-12-etc..... Push jerk (#95/#65) Slam ball (#30/#20) Down ups
Pre WOD Deadlift 5X5 Workout of the Day 3 rounds for time of... 12-10-8 Deadlifts (#185/#125) Toes to bar *1:30 rest between sets
Pre WOD Power clean 3-3-3-3-3 Workout of the Day 12:00 as many rounds as possible 1 power clean (#155/#105) 3 bar facing burpees 5 box jumps (30'/24")
Pre WOD Every minute on the minute for 4:00 6 back squats Every minute on the minute for 3:00 4 back squats Every minute on the minute for 2:00 2 back squats Workout of the Day 3 rounds for time 10 back squats (#115/#75) 15 KB swings (32kg/24kg) 20/15 calorie row -rest 1:00 between rounds-
Pre WOD Every minute on the minute for 8 minutes 4 push jerks Workout of the Day For time 21-15-9 Push jerk (#135/#95) -2:00 rest- 12-9-6 Push jerk (#155/#105) Strict pullups
Pre WOD Every 1:30 for 8 sets 2 pausing power cleans Workout of the Day Every minute on the minute for 12:00 Even: 2 power clean + 2 hang power clean (athlete chooice) Odd: 15/12 calorie bike
Pre WOD EMOM x 4 minutes 6 Deadlifts Into... EMOM x 3 minutes 4 Deadlifts Into... EMOM x 2 minutes 2 Deadlifts Workout of the Day 5 rounds for time 12 Deadlifts (185/135) 16 Wall Balls (20/14) 200m Run