Daily WOD

Please when you drop the barbells (with weight on them of course ) guide the bar down with your hands as to make sure the bar does not jump into someones leg and shatter their ankle.
It is a simple thing to do to avoid a major accident.
When you drop the bar from overhead just turn your palms down towards the ground and use your hands to keep the bar in place.

I know you are trying to get the workout done fast but believe me I don’t think you’ll lose much time taking your time to assure the bars hit the ground and stay down.
Thanks

Lift:

Front squat
6 x 3
3 Reps every 75 seconds

Workout:

12 Min Amrap
35 Double Unders
10 Hang Power Snatch @95/65

Lift:

3 Rds
Bench press Till Failure
Followed Directly by
Pull Ups Till Failure
Use a weight on the bench so you can get around 12 reps the first set

Workout:

21-15-12-9
HSPU

Toes 2 Bar

Lift:

Complex
9   Deadlift
6   Hang Power Clean
3   Split Jerk
Complete 5 Complex
1 Min Rest between rds

Workout:

Complete For Time
10K Row
Yes, that’s right a 10,000 meter Row
Don’t shy away from this one, it’s a doooooosy!
Make sure you Row correctly, it’s a lotta beating on your back if you don’t !

Lift:

Bulgarian Split Squat
5 x 10 (5 each leg alternating)

Workout:

10 Rounds
1 Rope Climb
7 Overhead Squat @115/75

What’s More important, Completing the workout quickly with no regard for technique or form?  Only focusing on the clock and how fast you can get done even if it means flirting with injury?
This should be an easy to answer question yet for some reason this way of thinking seems to make it’s way through the gym like a wildfire.
You would think that this would never happen but it does way too often.
Focusing on technique and form should always be numero uno, don’t worry about the weight you’re doing or worrying about how fast you’re going.  Focus purely on how well you do the movements and your posture as to avoid injury.
Move at a speed that you can handle and a weight that you are able to lift without sacrificing form.

Lift:

Shoulder Complex
3 Rds.

Shoulder Press Till Failure
Push Press Till Failure
Push Jerk Till Failure

Workout:

50  Cal Row
50  Step Overs D.B. @50/30
50  Deadlift @185/115
50  Wall Balls @20/14
50  Cal Bike
50  Wall Balls
50  Deadlift
50  Step Overs
50  Cal Row

Lift:

1 Snatch Grip Dead
1 Hang Power Snatch
1 Overhead Squat
Complete the Complex 7 Times with 60 seconds rest

Workout:

3 Rds
50 One Legged Squats (Alternating)
7    Muscle Ups
10  Hang Power Cleans @175/115)

Lift:

Perform 1 Complex Every 2 Minutes
1 High Hang Power Clean
1 Above the Knee Power Clean
1 Below the Knee Power Clean
1 Power Clean
1 Front Squat
6 Complex total

Workout:

1 Minute Amrap Thrusters @115/75
1 Minute Rest
1 Minute Amrap Pull up
1 Minute Rest
1 Minute Amrap Bike For Calories
1 Minute Rest
1 Minute Amrap Push Ups
1 Minute Rest
1 Minute Stone Lift
Repeat

Workout:

8 Min Amrap

3 HSPU
3 Cleans @185/125
6 HSPU
3 Cleans @185/125
9 HSPU
3 Cleans @185/125
12 HSPU
6 Cleans @185/125
15 HSPU
6 Cleans @185/125
18 HSPU
6 Cleans @185/125

Lift:

4 x 5 Negative pull ups

Paulina was asking for this picture back in the line up!
Here ya go Paulina 

The Question?
Is the 2nd shot photo shopped or is the 2nd shot a real Ass?
Personally I like to believe it is a real Ass, but I believe the 1st shot is a real Ass also!
The Authors point?  The girl with the 2nd Ass Shot Squats a lot and the girl with the 1st Ass shot has not only not ever done a Squat but has never done any weight training in her life.
What is assumed, that she does Cardio, lots a lots a cardio and has not an ounce of muscle from all the cardio she does.
This is not me, this is from the author of the story I took the pics from.

Anyways, Make sure you Squat!

Lift:

1 Power Snatch
2 Hang Power Snatch
2 Snatch Balance

Complete 1 complex every 90 seconds for a total of 7 complex

Workout:

6 Min EMOM
6 Double KB Clean and Jerk
6 Front Rack Lunge

Rest 2 Min

6 Min EMOM
6 Double KB Thruster
6 Burpee