WOD

Today’s Workout

Strength

• Every 3:00 x 6 Rounds
  6 Bench Press (Build)
  1 Legless Rope Climb or Peg Board Ascent

Conditioning

• For Time:
  • 50 Situps
    50 Burpee Box Jump Overs (24/20″)
    50 Situps

Today’s Workout

• 10 Rounds:
  10/7 Cal Assault Bike
  2 Full Snatches (Build)

Today’s SWEAT Workout

• AMRAP25
  500m Row/Ski
  20 Dual DB Alt. Push Press
  20 Box Jump + Step Down
  20 DB Plank Passes

Today’s Workout

Conditioning

• 0 – 10:00
  1k Row
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders

  10:01 – 20:00
  1k Run
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders

  20:01 – 30:00
  1k Ski
  15 Dual DB Front Squats (2×50/2×35#)
  100 Double Unders

Today’s workout

Hero WOD

• “Nate”
  • AMRAP20
    • 2 Muscle Ups
    • 4 Handstand Push Ups
    • 8 KB Swings (70/53#)

Weightlifting

• Build to something heavy for the day of the following complex
  • 1 Deadlift + 2 Hang Power Cleans + 1 Shoulder to OH

Speakeasy SWEAT Workout

• 4 Rounds
  • 400m Run
    30 Air Squats
    20 Pushups
    10 Dual KB Deadlifts + 100m Farmer Carry

After Party

• AMRAP3
  • AbMat Situps

Today’s Workout

Conditioning

• “Jerry”
  • 1 Mile Run
  • 2k Row
  • 1 Mile Run

Today’s Workout

PUMP

• 5 Rounds for QUALITY:
  • 5 Bench Press
    10 Skull Crushers
    20 Alt. Hammer Curls

Conditioning

• For Time:
  • 50 Cal Assault Bike
    100 Situps
    200 Double Unders

Today’s Workout

Conditioning

• EMOM25
  1. 200m Run
  2. 100′ Sled Push
  3. Max Sandbag Over Shoulder
  4. 20sec Hollow + 10 Rocks
  5. Rest

Today’s Workout

Strength

• Every :90 x8
  • 3 Position Snatch

Conditioning

• “Isabel”
  • 30 Snatches For Time (135/95#)

Today’s Workout

CrossFit

• For Time:
  • 2k Row/Ski
    200 Double Unders
    2 Mile Run

SWEAT 

• 3 Rounds For Time:
  • 1k Row/Ski
    75 Situps
    500m Run
    25 Burpees

Today’s Workout

Metcon

• Buy In: 1000m Run

  21-15-9
  Deadlifts (225/155#)
  Box Jump + Step Down (24/20″)

  Cash Out: 1000m Run