WOD

Today’s Workout

Conditioning

• 5 Rounds For Time:
  • 500m Run
    15 Overhead Squats
    15 Burpees over the Bar

Today’s Workout

Conditioning

• 10 Rounds For Time:
  • 250m Row/Ski (500m Bike)
    10-1 Squat Snatch (Building)

Today’s Workout

Strength

• Bench Press
  • 10-8-6-4-2-2-2

15 DB Shoulder Shrugs between Each Set

Conditioning

• 5 Rounds Each, alternating rounds with a partner
  • 50 Double Unders
    5 Man Makers

*10 Synchro Push Ups Every Switch

Today’s Workout

Weightlifting

• EMOM10:
  • Odd- 5 Front Squats @60%
    Even- :15 L Hang

Conditioning

• AMRAP12:
  • 21 Wallballs
    15 Box Jumps
    9 DB Box Step Overs

Today’s Workout

Conditioning

• AMRAP20:
  • 100 Cal Row or Ski
    80 Abmat Sit Ups
    60 Push Ups
    40 Deadlifts
    20 Muscle Ups

Finish the muscle ups? Max burpees in remaining time

Today’s Workout

Weightlifting

• 5×5 Shoulder Press (Building
  • Perform 2 Wall Walks after every set

Conditioning

• Buy In: 500m Run
  • 5 Rounds:
    • 9 Burpees Over the Bar
    • 9 Shoulder to OH
• Buy Out: 500m Run

Today’s Workout

Strength

• EMOM10:
  • 3 Push Press (Building every other set)

Conditioning

• Every 3:00 x5
  • 200m Run
    10 Burpees over the Bar
    9 Thrusters

Today’s Workout

Strength

• 5×5 Back Squat @65%
  • Perform at :30 Wallsit immediately following each set

Conditioning

• AMRAP12:
  • 12 DB Cleans
    9 DB Squats
    6 Double DB Hang Snatches
    30 Double Unders

Today’s Workout

• For TOTAL Time:
  • 21-15-9
    Wallball
    BurpeeRest 2:00

    42-30-18 Alternating DB Snatch
    21-15-9 Alternating Devil Press

    Rest 2:00

    9-15-21
    Wallball
    Burpee

Today’s Workout

Conditioning

• AMRAP20:
  • 400m Run
    30 KB Swings
    20 Push Ups
    10 Hollow Rocks