Workout of the Day
A.(repeat)
For time:
100c Assault Bike
100c Row
100c Ski
Basic everyday WODs.
A.(repeat)
For time:
100c Assault Bike
100c Row
100c Ski
A.
Snatch
B.
AMRAP in 10 minutes of:
5 Power Snatches
35 Double-unders
A.
Shoulder Press + Chin-ups
B.
Every 5 minutes, for 15 minutes (3 rounds):
300m Run
15 Shoulder to Overhead (125 / 85)
15 Burpees Over the Bar
Max Reps Pull-ups
After the 2nd run: 12 STOH/12 Burpees
After the 3rd run: 9 STOH/9 Burpees
Score is total pull-ups
Masters: 85/55
Rx+ 155/105, bar muscle-ups
A.
Back Squats
B.
For time:
60 Single Arm DB Thruster (30R / 30L)
50 DB Snatches (25R/25L)
40 Lunges w DB Overhead (20R/20L)**
30 Single Arm Devil Presses (15R/15L)
A.
In teams of two, with only one person working at a time, complete five rounds of:
48c Assault Bike
36 DB Thrusters
24 Burpee Box Jumps
A.
Hang Clean
B.
Five rounds for time of:
10 Power Cleans
50 Double-unders
A.
AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Row (calories)
Wall-Balls
Rest 5 min
AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Ski (calories)
Ball Slams
Rest 5 minutes
AMRAP in 10 minutes of:
5-10-15-20-15 etc of:
Assault Bike (calories)
KB Swings
A.
Back Squat
B.
AMRAP in 12 minutes of:
12 Front Rack Reverse Lunges
12 Toes to Bar
12 Box Jumps
A.
In teams of two, complete:
100/75c Ski
90 Synchro Sit-ups w Med-ball
80 Bench Press
70 Burpee Plate Snatch
80 Bench Press
90 Syncrho Sit-ups w Med-ball
100/75c Ski