WOD

Today’s Workout

Conditioning

• Run
  200m – 400m – 600m – 800m – 1000m
• Burpee Muscle Ups
  2 – 4 – 6 – 8 – 10

Cash Out

• 100 Hollow Rocks

Today’s Workout

Strength

• EMOM10
  Odd: 3 Back Squats
  Even: 3/3 Goblet Step Ups

Conditioning

• Every 3:00 x 5 Rounds
  • 12/8 Cal Assault Bike
    10 Dual DB Thrusters

Today’s Workout

Conditioning

• 10 Rounds
  • 5 Burpees
    10 Cal Machine
    15 Hang DB Snatch (Alt)
    – Rest 1:30

Odd Rds: Begin with Right Arm
Even Rds: Begin with Left Arm

Today’s Workout

Conditioning

• 20-40-60-80-100
  Double Unders
• 10-20-30-40-50
  Situps
• 10-8-6-4-2
  Power Clean and Jerks (building)

Today’s Workout

Conditioning

• For Time:
  • 25 Squats
  • 250m Row/Ski
  • 50 Squats
  • 500m Row/Ski
  • 75 Squats
  • 750m Row/Ski
  • 100 Squats
  • 1000m Row/Ski

Today’s Workout

Strength

• EMOM10
  • Odd- 5 Bench Press
  • Even- 5 Strict Pull Ups (weighted)

Conditioning

• AMRAP12
  • 5 Renegade Rows w/ Push Up
  • 100m Farmers Carry
  • 15 Dual DB Deadlifts

Today’s Workout

Strength

• 10-8-6-4-2 Bench Press *Heavier Than 2 Weeks ago
  • 20 DB Shrugs between each set

Conditioning

• 2:00 on/1:00 off x5
  • 16 DB Box Step Ups
    In remaining time, max Burpee Box Jump Overs

Today’s Workout

Conditioning

• For Time:
  • 500m Run
    50 Pistols
    100m Farmers Carry
    20 DB Shoulder to OH
    100m Farmers Carry
    50 Pistols
    500m Run

Weightlifting

• EMOM10
  • Odd: 5 Front Squats @65%
    Even: 5 Strict Pull Ups

Metcon

• 2:00 on/1:00 off x5
  • 20 DB Lunges
    10 Double DB Hang Snatch
    Max Calorie Machine in remaining time

Today’s Workout

• 10 Rounds For Time:
  • 50 Double Unders
    10-1 Unbroken shoulder to OH (Building)