Workout of the Day

WOD: AMRAP 20 20 wall balls 20/14 15 Squat Cleans 115/75 10 Push Press 115/75 5 Muscle Ups CORE: 3 x 30 sec. weighted plank

SKILL: Gymnastic strength circuit: 4 Rounds 10 straight arm plate raises (all the way overhead) 12 lateral dumbbell shoulder flies 6 negative pull ups 12 V-Ups WOD: AMRAP 9 200m run 10 Hand Release Push Ups 20 Sit Ups 30… Read more »

SKILL: Gymnastics strength 1) 4×8 Ring Push-Up2) 4×8 Ring Row (false grip) WOD: AMRAP 7 5 DB Deadlift 50/35 10 DB Hang Cleans 50/35 20 Dus / 60 Sus CORE: Tabata (alternate movements) hollow hold superman hold

STRENGTH: 5×4 Tempo back squats at 3011 (3 second negative, no pause @ bottom) WOD: 2RFT 20 Snatches 115/75 10 Bar facing burpees 20 C&J 115/75 10 Bar Facing Burpees

SKILL: EMOM 10 – 1 slow wall walk w/ 10 second handstand hold WOD: “DT Loves Cardio” 21-15-9HSPUDeadlift 225/155Calorie Row

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2 For time: 100 deadlifts 185/135 100 Wall Balls 20/14 100 DU/300 SU 75/75/75 50/50/50 25/25/25 45 min time cap

WOD: For Time: 1200m bike, 100 air squats, 60 KB swings 53/35, 40 Front Rack KB walking lunges, 60 KB swings 100 air squats

Skill: 4×5 strict pull ups at a 31×1 tempo Test: Row 2000m (retest from 02/04) Accessory: Core – 3 rounds of 8 strict toe to bar or knee raise and 30s/side of side plank

Strength: DELOAD – Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT – 30 DU/90 SU 10 TTB 15 KBS 53/35