Daily WOD

DEADLIFT
7 X 3
3 REPS EVERY 60 SECONDS
WEIGHT % GOAL=70%

10 MIN AMRAP
3 POWER CLEANS (185/125)
6 STRICT HANDSTAND PUSH UPS
9 TOES TO BAR

FRONT SQUAT
5 X 5

5 REPS EVERY 90 SECONDS
KEEP THE WEIGHT THE SAME FOR ALL 5 SETS

WORKOUT:

FOR TIME:
50 WALL BALL (20/14)
25 BURPEE PULL UPS
50 WALL BALL (20/14)

*15 MIN TIME CAP*

RUN A MILE

10 ROUNDS
10 DEADLIFTS
7 POWER CLEANS
5 FRONT SQUAT

RUN A MILE

SAME WEIGHT FOR ALL BARBELL MOVEMENTS.
I KNOW YOU CAN DO MORE WEIGHT ON THE DEADLIFTS, THAT’S WHY THERE’S MORE REPS.
USE WHATEVER WEIGHT YOU CAN DO FOR ALL THREE MOVEMENTS

10 X 3 MIN ROUNDS
AS FAST AS YOU CAN, COMPLETE
20 CALORIES ON THE ROWER
10 PULL UPS
1 CLEAN AND JERK WITH 225/165

REPEAT EVERY 3 MINUTES FOR A TOTAL OF 10 ROUNDS

6 ROUNDS, EVERY 75 SECONDS
1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH

3 ROUNDS
20 REPS EACH EXERCISE

1. WALL BALL 20/14
2. SUMO DEADLIFT HIGH PULL 75/55
3. BOX JUMP @24/40
4. PUSH PRESS 75/55
5. ROW FOR CALORIES

DEADLIFT
5 X 5
5 REPS EVERY 90 SECONDS
INCREASE THE WEIGHT ON THE WARM UPS
THEN KEEP THE WEIGHT THE SAME FOR ALL 5 SETS

EVERY 4 MINUTES COMPLETE:
ROW 250/200 METERS AS FAST AS POSSIBLE
GO RIGHT INTO:
25 WALL BALLS SHOTS @20/14
10 TOES TO BAR

FOR A TOTAL OF 7 ROUNDS
YOUR REST IS WHATEVER TIME IS LEFT IN THE 4 MINUTE BLOCK OF TIME
GO AS FAST AS YOU CAN THROUGH EACH ROUND, DON’T TAKE THE FULL 4 MINUTES TO COMPLETE THE ROUND.
TRY FOR A 3 MINUTE ROUND EACH TIME AND 1 MIN REST

WORKOUT:

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

SCALED:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

Time cap 20 min

DOES ANYONE KNOW ANYTHING ABOUT WHEN WE ARE ABLE TO OPEN?

I HEARD PHASE 4, BUT THEN HEARD GYMS FOR PHASE 4 IS CANCELED.

NOW I HAVE NO IDEA AS TO WHEN WE ARE ABLE TO OPEN.

BACK SQUAT
3 SETS OF 7 REPS
3 REPS EVERY 90 SECONDS

WORKOUT:

3 ROUNDS
50 DOUBLE UNDERS
25 BOX JUMPS @24/20
15 HANG POWER CLEANS @135/95
10 TOES TO BAR

THE GYM IS BEING CLEANED TODAY AT 3PM TILL 5PM, SO MAKE YOURSELVES SCARCE IF YOU WERE THINKING OF GOING TO THE GYM AT THAT TIME.

WORKOUT:

RUN 800
THEN…
50 SHOULDER PRESS WITH BARBELL  @75/55
50 GHD SIT UPS
50 SINGLE LEG RDL (25 EACH LEG) @55/35
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 AB WHEEL ROLLOUTS
BIKE 2 MILES
50 AB WHEEL ROLLOUTS
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 SINGLE LEG RDL (25 EACH LEG)@55/35
50 GHD SIT UPS
50 SHOULDER PRESS WITH BARBELL @75/55
RUN 800

BIKE FOR CALORIES
30 SECONDS ON ALTERNATE PARTNERS
EACH PERSON DOES 30 SEC SPRINTS FOR
5 ROUNDS
YOUR REST IS WHEN THE OTHER PERSON IS RIDING

WORKOUT:

FOR TIME:
100FT DB LUNGE WALK (50s/35s)
21 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
15 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
9 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)