Daily WOD

Listen man!
The most important thing when working out is not trying to finish as fast as you can.  I know the clock can seem enticing at times and you want to be one of the first ones finished but it’s not worth risking injury to get a good time.
You are much better off taking your time, moving slow and methodical through the workout and making sure you are staying tight as not to get hurt.
This is really really important yet still what I say doesn’t seem to have an effect on some of you guys until you actually get hurt.
Getting hurt sucks!
Pay attention to your movements and make sure you stay tight!

Lift:

Front Squat
7 x 3

Workout:

12 Min Amrap
7 Right arm KB Snatch @55/35
7 Right arm Overhead KB Squat
7 Left arm KB Snatch @55/35
7 Left arm Overhead Kb Squat
35 Double Unders

Lift:

Close Grip Bench Press Tri Set with
DB Skull Crushers and
Barbell Curl 21’s
4 Sets Total

Workout:

10 Min Amrap
8 toes to bar
8 DB Thrusters @35/25
8 DB Walking Lunge @35/25

Lift:

Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Complete 7 Total Complex

Workout:

80 Ft.  Handstand Walk
Then…
3 Rds
6 Power Cleans @185/125
6 Right Leg Pistol w/ KB @53/35
6 Left Leg Pistol w/ KB @53/35

Workout:

Row 2,000 meters
Run 1 Mile
100 Double Unders
Row 2,000 meters
Run 1 Mile

Lift:

Stiff leg-Deadlift
5 x 15

Workout:

8 Rounds
4 Muscle Ups
6 Power Cleans @165/105

Lift:

Back Squat:
8 x 3

Workout:

10 Thrusters @85
5 Burpees at the top of each minute

“Saman”

Samana Kunan was a Thai Navy Seal “Saman” who lost his life rescuing the Thai boys that were stuck in a cave for 17 days
Everyone got out alive
This workout is dedicated to Saman

8 Rds

13 Deadlift @185/125
17 Wall Balls @20/14
400 M Run

8 rds because the kids were 3.2 km inside the cave and 400m x 8 = 3.2
13 for the boys and their coach
17 for how long they were trapped inside the cave

Lift:

Power Clean
2 Reps Every 75 Seconds
7 Sets Total

Workout:

4 Rds
Run 400
7 Double Swings
7 Double Snatch
7 Double Clean and Alternate Pistol

Workout:

50 Cal Bike or Row
40 Burpee Over Bar
30 Power Clean @135/95
20 Bar Muscle or Ring
10 Shuttle Sprints  (20 Yards)

Flex on the Beach Contest is back for September 15th, if anyone is interested in participating in this event
Please let me know.
There are some people at the gym that want to join and are looking for some partners so please let me know if you need someone

Lift:

Back Squat
10 x 10 @60%
10 Reps equal rest:work ratio

Workout:

1 Mile Run
Rest 3 Min
1 Mile Run