15 minute AMRAP
Warmup 30 jumping jacks, 30 seal jumps, 10 air squats, 10 push ups, 10 sit ups, 10 fire hydrants each leg Post your scores to the Whiteboard. Strength Bench press 3×5 80-85% add 5
20 minute AMRAP
Warmup A. Hip extensions 4×10, B. 3 rounds 10 hang squat cleans, 5 kipping HSPUs. Post your scores to the Whiteboard. Strength Power Clean 10×1 add 5 lbs. Post your scores to the Whiteboard.
AMRAP 3 minutes
Warmup Jump rope 2 minutes. Slow 8 minute AMRAP 20 calorie row, 10 OHS barbell only, 10 ghd sit ups. Post your scores to the Whiteboard. Strength Back squat 3×5 80-85% Post your scores
Sprint/Pull Ups
Workout of the Day Complete on the minute: 100 yd Sprint *Complete one 100 yd Sprint on the minute for 10 minutes. then… Complete for time: 100 Pull Ups Post slowest sprint and Pull
Death by Back Squat
Strength Deadlift, 1×5 starting at 85% of max and adding weight (10#) each week Post your scores to the Whiteboard. Workout of the Day Death by Back Squat (225/155) Post your scores to the
Partner WOD
Strength Squat 3×5 @80-85% Post your scores to the Whiteboard. Workout of the Day Partner WOD Complete 1000 M Row 100 Double Unders 50 box jump burpees (30/24) 100 Double Unders 1000 M Row
21-15-9
Strength Bench Press 5×3 85-90% Post your scores to the Whiteboard. Workout of the Day 21-15-9 OHS (135/95) CTB pull-ups Post your scores to the Whiteboard.
10 Rounds for Time
Strength Power Clean 10×1 starting at 70% of 1RM clean and adding weight (5#) each week Post your scores to the Whiteboard. Workout of the Day 10RFT 3 Ground to Overhead (225/155) 10 GHD