WOD

Workout of the Day For time 40 Alt. DB Clean (50/35)40 Alt. Single DB Front Rack Lunges**1000/800m row20 Alt. DB Clean (50/35)|(35/20)20 Alt. Single DB Front Rack Lunges1000/800m row40 Alt. DB Clean (50/35)|(35/20)40 Alt. Single DB Front Rack Lunges **DB Held across the chest. Post WOD Double alternating tabata-DB plank taps-DB weighted situps
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Workout of the Day “Runyan” 24:00 AMRAP 21 Burpees Over Bar7 Deadlifts (@1.5x Bodyweight)10 Pull-Ups
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Pre WOD Overhead Squat 2 X 6 2 X 3 Workout of the Day EMOM For 16:00MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)MIN 3 – 15 Hang Power SnatchMIN 4 – Rest
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Workout of the Day For Time 1000/800m Row12 DB Up-Downs (50/35)65 Double Unders*800/600m Row12 No Push-Up Renegade Row**55 Double Unders500/400m Row12 DB Up-Downs45 Double Unders250/200m Row12 No Push-Up Renegade Row35 Double Unders *Option for “Unbroken” DU. If miss, start set over at 0.**Row R + Row L = 1 Rep.
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Pre WOD EMOM x 10 MINUTESMIN 1 – 5-7 or More Strict Toes to Bar or Knees to ChestMIN 2 – 3 Push Press + 3 Push Jerk (Light) Workout of the Day For Time 500/400 row or 30/24 cal bikeImmediately Into…18-15-12-9Toes to BarShoulder to Overhead (115/75)
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