Work Out of the Day

Strength: Max Deadlift

WOD: 30-20-10
S. Arm OHL
Med Ball Pushup
Slam Ball

Stretch/Foam Roll

Teams of 2
Three, 7 minute periods
1:30 rest between periods

while one partner runs a building lap
one partner does reps
then switch

each partner does building lap/SITUPS
then building lap/SLAM BALLS
then building lap/BOX JUMPS

repeat until 7 mins is over
after rest, start where you left off

each rep of situps/slam ball/box jumps = 1 point
each building lap = 20 points

most points overall WINS!

Strength/Skill: 3×8 Front Squat

WOD: 3 Rounds
50 Squats
25 Pushups
10 Burpees

Stretch/Foam Roll

Choice of WOD

Helen
3 Rounds
400m Run
21 Swings
12 Pullups

or

Annie
50-40-30-20-10
Double Unders
Situps

Stretch/Foam Roll

Strength/Skill: 3×8 Deadlift

WOD: 7 Rounds
200m Run
5 Burpees
10 Push Press

Stretch/Foam Roll

Strength/Skill: 3-3-2-2-1-1-1 OHS

WOD: 6 Rounds
10 Power Cleans
10 Dips
10 Knees to Elbows

Post WOD: 400m Run

Stretch/Foam Roll

Strength: 3×8 Press

WOD: AMRAP 20 mins.
5 Strict Pullups
10 Back Racked Lunge
15 Double Unders

Post WOD: 40 Back Extensions

Stretch/Foam Roll

WOD: Teams of 3
Complete 4000m Row as a team.
Compile as many reps of KB Swings and Situps until all teams are done rowing.
Each person must be doing a different exercise at all times
When a team finishes 4000m before other team, one person will rest while other teammates continue work on KB Swings and Situps, rotate rest/kb swing/situps as necessary.
When last team finishes 4000m Row workout is over.
Winner of Row: Tabata Choice (post WOD)
Winner of reps (if different team): Tabata Burpees (post WOD)
Winner of nothing: Tabata Row (post WOD)

Stretch/Foam Roll

WOD: Kelly
5 Rounds
400m Run
30 Box Jump
30 Wall Ball

Stretch Foam

Strength: 5×5 Deadlift

WOD: 3 Rounds
5 reps of [1 KB Snatch (L)/2 S. Arm OHL] 5 reps of [1 KB Snatch (R)/2 S. Arm OHL] 5 reps of [KB Clean (L)/Front Squat] 5 reps of [KB Clean (R)/Front Squat]

Stretch/Foam Roll