WOD

Pre WOD 3 sets for quality :30 Handstand Hold3 Strict HSPU Lowers (:03 Descent)10 Slow Narrow Stance Air Squat Workout of the Day 20:00 AMRAP 5 Strict Handstand Push-Ups or DB strict press10 Alt. Pistol Squats15/12 Cal Bike
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Pre WOD On a 15:00 running clock….8-8-6-6*Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift…starting moderate and building to heavier than your workout weight. Workout of the Day For Time 50 Chest to Bar Pull-Ups50 Deadlifts (185/135)50 Box Jumps (24/20)50 Alt. DB Clean (50/35)
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Pre WOD Overhead squat 4 X 6 Workout of the Day “The Assignment” For time21-15-9Overhead Squat (95/65) *500/400m Row after each full set.
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Workout of the Day 2021 seconds as many rounds as possible 20/15 cal row 21 wall ball shots 20/15 cal row 21 sumo deadlift high pull (#75/#55) 20/15 cal row 21 box jumps (24’/20″) 20/15 cal row 21 power snatch (#75/#55)
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Pre WOD Bench press 12-10-8-6 Workout of the Day 2 rounds 8:00 AMRAP10 Double Unders*15 Slam Balls (20/10)10 Hand Release Push-Ups -Rest 2:00 b/t rounds- *Double Unders increase by 10 reps every Round.10-20-30-40 etc. **Restart the second AMRAP at 10 DUs.
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