WOD

Today’s Workout

Weightlifting

• 15:00 to build to Heavy Single on Power Clean + Jerk

Conditioning

• 4 Rounds
  • 40 Double Unders
    8 Toes To Bar
    4 Shoulder to Overhead (185/125#)

Today’s Workout

Conditioning

• EMOM30
  1. Max Cal Machine
  2. Max Burpees
  3. Max KB Swings
  4. Max Situps
  5. Rest

Today’s Workout

METCON

• 4 Rounds For Time:
  • 500m Run
    25 Pushups
    15 Pullups

After Party

• 3 Rounds
  • 30sec Hollow Hold
    30sec Arch Hold
    30sec Rest

Today’s Workout

Strength

• EMOM10: 2 Backsquats (Building)

Conditioning

• For Time
  • 25-20-15-10-5
    Cal Ski/Row
    Wall Balls

Today’s Workout

For Time:

• 3k Bike
  15 Power Snatches
  30 Toes To Bar
  15 Power Snatches
  3k Bike

Today’s Workout

• For Time:
  • 1 Mile Run
    100 Push Ups
    1 Mile Run
    100 KB Swings

Today’s Workout

• Foster Fit Event
  • 5 Rounds
    • 3:00 on, 2:00 rest
      30 Bar Facing Burpees
      Max Shoulder to OH in remaining time (95,65#)

Today’s Workout

Strength

• Front Squat 20 Rep Max

Conditioning

• FosterFit Event
  • AMRAP12:
    14 Thrusters (95,65#)
    16 Box Jump Overs (24,20″)
    18 Jumping Air Squats

Today’s Workout

Strength

• EMOM10:
  • Odd- 5,4,3,2,1 Deadlifts
    Even- 3 Weighted Ring Dips

Conditioning

• For Time (15:00 Time Cap):
  • 16 Calorie Assault Bike
    32 Alternating DB Snatches
    64 Abmat Sit Ups
    32 Alternating DB Snatches
    16 Calorie Assault Bike

Today’s Workout

• EACH For Time:
  • 10 x 200m Run
    Rest 1:00 between efforts

Accessory

• 3 Rounds:
  • 100m Farmers Carry
    1:00 Plank