Workout of the Day: EMOM x 30 minutes Min 1: 2 d-ball over shoulder Min 2: 4 weighted chin ups Min 3: 6 axle bench press
Workout of the Day With a partner… Row 10 km for time. Divide the rowing any way you like. The resting partner can rest, or do step ups. Bring a coffee and go as fast or slow as you like! Post your scores to the Whiteboard.
Workout of the Day Overhead Squats: 3, 3, 3, 3, 3 Then… 100 OH Lunges for time. *Every time you drop from the overhead position, do 7 burpees.
Workout of the Day 5 rounds not for time of: 10 Hang cleans 5 Chin ups 10 Weighted lunges 5 D-Ball overshoulder 10 GHD sit ups then 1 Mile Run (Optional)
Workout of the day: Partner WOD 30 minute AMRAP of: 20 deadlifts (135/95) 20 burpees 20 box jumps 20 push ups 20 KB snatches 400 m run Split the reps, run together.
Workout of the Day 4 Rounds for time: 40 Wall Balls 40 Sit Ups 40 Box Jumps 40 Push Ups 400 m Run Post your scores to the Whiteboard.
Workout of the Day: Bench Press: 10,10,10,10,10 then 4 Rounds for time: 100m Farmer’s Walk 10 SDLHP(95/65) 10 Burpee over Barbell
Workout of the Day Shoulder Press Find your 5 rep max. then Push Press Find your 3 rep max. then Split Jerk Find your 1 rep max. then 21/15/9 Power Clean (115/75) Push Press Run 200 m after each round Post your scores to the Whiteboard.
Workout of the Day Snatch Find your 1 rep max. then 6 Rounds for Time: 12 KB Snatches 12 Box Jumps 12 Tuck-ups Post your scores to the Whiteboard.
Workout of the Day Back Squat 8, 8, 8, 8, 8 then For time, complete: 800 m Run then 4 rounds of: 1 Rope Climb 8 Burpees 16 KB Swings then 800 m Run Post your scores to the Whiteboard.