Workout of the Day

We will be doing the WOD and STRENGTH in class. FINISHER and COMP EXTRA to be doing during OPEN GYM. STRENGTH: #back squat Every 3:00 for 15:00 5 Back Squat + 10 Strict HSPU *Focus should be on the Heavy Squats, the SHSPU are secondary.

WOD: #thank god its friday (17 min Cap) 10 Ring Muscle Ups *Scale to Burpee Pullup 20 Power Snatch 95/65 [75/55] 30 Pistols *Scale to Jumping Split Lunges 40/25 Calorie Echo/AAB 30 Pistols *Scale to 20 Power Snatch 10 Ring Muscle Ups STRENGTH: #Overhead Squat

WOD: #amraper 4x AMRAP 5 / Rest 2:00 25 Double Unders *50 Single Unders 10 S-DB Hang Clean and Jerk 50/35 40 Double Unders *75 Single Unders 15 S-DB Hang Clean and Jerk 50/35 50 Double Unders *100 Single Unders 20 S-DB Hang Clean and

WOD: #enjoy the process 5 Rounds (CAP 17 MIN) 200m Run (400m Bike Erg) 15 Push Ups 20 S-DB Lunge Steps 50/35 :30 Rest *The short :30 break is just to make sure you’re staying in control and not turning this into a super intensity

WOD: #electric boogaloo 3x AMRAP 3/ 2:00 Rest 12 Burpee Box Jumps 24/20″ 18 HSPU *Scale to Inverted HSPU or Strict DB Press 25/15lbs Max Front Squats in remaining time 135/95lbs (Rx+155/105) Looking for athletes to have at least :40 of work on the barbell

WOD: #get after it (Cap 16) For Time 6 Rounds 8 Toes to Bar *Scale to Hanging Knee Raise 8 DB Snatch 50/35 straight into 80/60 Calorie Row ( STRENGTH: #push press Push Press Every :60 for 6:00 3 Reps Every 2:00 for 6:00 1

WOD: #snatch-tastic 4 Rounds 2:30 on/ 2:30 off 200m Run Max Squat Snatches (135/95lbs) *Scale to 115/75lbs **Sub Power Snatches -The speed of the Run only matters if you’re ready to hit your Snatch reps. If you sprint back to your bar and stand around

#recharge them batteries For Time 500m Row or Ski, 1000m Bike 50 Alternating V-Ups (R/L=2) 25 Heavy Russian Swings (70/50lbs) 400m/40/20, 300m/30/15, 200m/20/10, 100m/5/5 Immediately, after finishing complete: AMRAP 2 of Burpees to Target CASHOUT: Sandbag Carry 2-3 Rounds 50m Sandbag Carry 150/100 (or heavier)

WOD: For Time (15 min Cap) 40 Anchored Ab Mat Sit Ups (Rx+GHD Sit Ups) 75′ R-Arm OH Walking Lunges 50/35 (Rx+70/50) **75′ is 25 Reps 75′ L-Arm OH Walking Lunges **75′ is 25 Reps 20 Chest to Bar Pullups/Pullups + 20 Dips (Rx+20 Ring

WOD: 5 Rounds (25min Cap) 7-5-3 Clean and Jerk (115/75) Scale 95/65 Rx+135/95 Bar Facing Burpee Rest 2:00 (after each full 7-5-3) Each round is all 7-5-3 of the C&J and Burpees. Once you’ve finished 15 reps of both, rest 2:00. Try to match efforts