Daily WOD

LIFT:

POWER CLEAN
3 REPS EMOM
10 MINUTE TOTAL

WORKOUT:

“HELEN”

3 RDS FOR TIME
RUN 400
21 SWINGS @55/35 (OVERHEAD)
12 PULL UPS

BENCH PRESS
7-2-7-2-7-2
90 SECONDS BETWEEN SETS
7 REPS @60%
2 REPS @85-90%

MEN
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

WOMEN
For time:

21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

SCALED MEN

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

SCALED WOMEN

For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

18-15-12-9-6-3
THRUSTER  (75/55)
POWER SNATCHES  (75/55)
TOES TO BAR

WE’LL BE OPENING WITH CLASS TIMES NEXT WEEK.

THIS IS THE LAST WEEK OF OPEN GYM TIME.

NEXT MONDAY WE’LL BE STARTING CLASS TIMES AGAIN.

SUMO DEADLIFT
5 X 5
5 REPS EVERY 75 SECONDS

WORKOUT:

10 RDS
3    HANDSTAND PUSH UPS
6    STEP UPS WITH 50/30 LB DUMBBELLS
12  GHD SIT UPS

3 SETS
FOR TIME:
50 WALL BALLS (20/14)
50 KETTLEBELL SWINGS (53/35)
*NEW SET EVERY 10 MINUTES*
YOUR REST IS THE TIME LEFT FOR EACH 10 MIN ROUND

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5         STONE CLEANS  (150/100)

I’M THINKING OF OPENING NORMAL CLASS TIMES.
I’M WONDERING IF EVERYONE WILL COME BACK AND TRAIN AGAIN ?
OR ARE WE WAITING FOR SOMETHING ELSE ?

BENCH PRESS
10 REPS – 3 REPS – 10 REPS – 3 REPS – 10 REPS – 3 REPS
@50% – 80%
REST 90 SECONDS BETWEEN SETS

8 sets
300/250m Row
-Rest 1 minute between sets –

SPRINT EACH ROW

For Time
30 Power Snatches (135/95)
*Every min starting with 0:00 perform 5 Bar Facing Burpees*

5 MIN REST

FOR TIME
40 POWER CLEANS (135/95)
EVERY MIN STARTING WITH 0:00 PERFORM 5 BAR FACING BURPEES

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*