skill of the day:
3×15 GHD sit-ups
WOD:
from 0:00-10:00:
3 rounds:
10 power snatches (75#/55#)
10 burpees over the bar
from 10:00-20:00:
2 rounds:
15 power snatches (95#/65#)
15 burpees over the bar
20:00…
30 power snatches (115#/85#)
30 burpees over the bar
skill of the day:
7×3 overhead squat
WOD:
5 rounds:
20/16 calorie bike
max effort “touch and go” power cleans (rx=bodyweight)
max effort handstand push-ups
rest 3 minutes
skill of the day:
10 muscle-ups w/5 second hollow hold
WOD:
10-8-6-4-2
front squats (155#/105#)
100-80-60-40-20
double unders
skill of the day:
10×2 back squat w/3 second pause
WOD:
EMOM for 20:
odd: 10 burpee box jumps
even: 10 calorie row
skill of the day:
EMOM for 8 minutes:
5 L-pull ups
WOD:
AMRAP for 5 minutes:
15 calorie bike
10 toes to bar
rest 5 minutes
AMRAP for 5 minutes:
10 calorie bike
15 kb swings (70#/53#)
rest 5 minutes
AMRAP for 5 minutes:
15 calorie row
10 thrusters (95#/65#)
skill of the day:
1RM hang power clean
WOD:
5 rounds:
15 unbroken push press
12 unbroken front rack lunges
9 unbroken deadlifts
*choose a weight that allows you to do each round unbroken. If you break, drop weight and start that round from the beginning.
skill of the day:
“death by double unders”
*starting with 15, add 5 reps each minute
WOD:
50 GHD sit-ups
50 burpees
50 calorie row
skill of the day:
3 rounds:
AMRAP for 1:30:
muscle-ups
rest 1:30
WOD:
“The Chief”
5 Rounds:
AMRAP for 3:00:
3 power cleans (135/95)
6 push-ups
9 air squats
rest 1:00
skill of the day:
2xME sets of toes to bar
WOD:
3 rounds:
1:30 ME bike for calories
1:30 ME overhead squats (95#/65#)
1:30 rest