WODs

Strength: Front Squat 5×5 AMRAP 20min: 5  box jumps (30/24″) 10 ring dips 15 kettlebell swings (24k/16k)                  

Strength: Clean & Jerk 3×5 For time: 1 mile run 5rds of 5 pull ups 10 burpees 300 squats 1 mile run

“I’m sexy and I know it” For time:* 25 Pull-ups 25 Push-ups 25 Squats 25 Abmat sit-ups 25 Wall Balls (20/14 lb to 10′ target) 25 Box Jumps (24/20″) 25 Plate ground to overhead [...]

Strength: Overhead squat 5×5 Then, a group WOD of “Deck of Death.” For 15 minutes complete as many reps as possible using the following: Hearts = Burpees Diamonds = Squats Clubs [...]

Warm up clean, then… “Georgia” 5 rounds for time: 10 Power Cleans 15 Push Ups Finisher: Barbell Evil Wheels    

Strength: Bench press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10/10 Step ups onto 20″ box with plate locked overhead (45/25lb) 10 Wall balls (20/14lb) 20 Squats

5 rounds for time of: 5 Deadlifts (275/205lb) 10 Hang power snatch (95/65lb) 20 Toes to bar                

“Release from Bondage” (Yesterday was Coach Dan’s last day in the corporate world) For time: 800m Medicine ball carry (20/14lb) Sled drag (45/25lb) 13/13/13 Tsunami ropes [...]

Skill: Overhead squat Then, for time, “Angie:” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For max reps, four rounds (23 minutes) of: Deadlift 1 minute (115/75lb, use the same bar for all movements) Rest 1 minute Hang clean 1 minute Rest 1 minute Push jerk 1 minute Rest 1 minute