Workout of the Day

#chipper (Cap 13) 20 Power Cleans 135/95 (115/75) [95/65] 15 Ring Muscle Ups *Scale to Burpee Pullups 100m Sandbag Carry 150/100 (330ft) 15 Ring Muscle Ups 20 Power Cleans Open Gym/Competitor: (15 min Cap) 30 Power Cleans 135/95 (115/75) [95/65] 20 Ring Muscle Ups 100m

WOD: 3x AMRAP 3 / 2:00 Rest Climb the Ladder 2 Toes to Bar 2 Thrusters (95/65) [75/55] Rx+115/75lbs 4/4, 6/6, etc… Start over each AMRAP STRENGTH: #Thruster In 8:00 establish a heavy single then “Death By” @ 70% (of single), starting at the 9:00

WOD: #clean up 5 Rounds 8 S-DB Squat Cleans 50/35 (Rx+70/50) 16 HSPU *Kipping or Strict **Scale to Inverted HSPU, Hand Release Pushups or Strict DB Press 11 Min Cap *Competitor/Open Gym 6 Rounds 12 min Cap *The S-DB Squat Clean should start like a

WOD: “Ingrid” (Snatch) OR “Grettel” (C&J) (Cap 6 min Competitor or 8 min class) 10 Rounds 3 Barbell Reps 135/95 (115/75) [95/65] 3 Bar Facing Burpees *This workout should be a burner. It doesn’t really start to get hard until around the halfway point (if

WOD: #thursday recharge 8 Rounds 2:00 Work / 1:00 Rest 12/9 Calorie Echo/AAB (or Row) Max Rep TTB / Max Distance DB Overhead Carry down + DB Farmer Carry back (50Ft Down + 50ft Back 50/35s) Rx+HS Walk (or HS Hold) *Alternate each full round

WOD: #cindy AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats *If you have not noticed the benchmark pattern, we have “Cindy” today. It’s still recharge week, so more important than a PR is full ROM on all the movements. Chin clearly OVER

WOD: #jack AMRAP 20 10 Push Press 115/75 (95/65) [75/55] 10 KB Swings 53/35 10 Box Jumps 24/20″ “Jack” is one of the best benchmark Hero WODs. It’s a real test of capacity, but just takes steady moving. There is no point of urgency. Make

RECHARGE WEEK!!! ENJOY! WOD: #Elizabeth 21-15-9 Squat Clean 135/95 *Scale to 115/75lbs Ring Dips *Scale to Bench Dips *Top Elizabeth times are T&G these days, but on Recharge Week you don’t need to go for a PR. Staying consistent and in control with quality is

WOD: 3 Rounds (18 Min Cap) 50′ or 16 Front Rack DB Walking Lunge 50/35s 15 Ab Mat Sit Ups (Rx+GHD Sit Ups) 75 Double Unders (125 Singles) 15/11 Cal Ski 15 Ab Mat Sit Ups (Rx+GHD Sit Ups) 50′ or 16 Front Rack DB

WOD: #move steady 0:00-3:00 Complete 200m Run (400m Bike Erg) 10 DB Box Step Up 24/20″ OR Alternating DB Lunges with DB in Goblet Position 6 Alternating DB Snatch plus Push Press 50/35lbs. (DB Snatch plus DB Push Press R, DB Snatch plus Push Press