WOD (Workout of the Day)

110620 WOD

A. Group warmup 

B. Deadlift

Take 5-10 minutes to warm up, then every 2:00 for three sets:

65% x 5

75% x 5

85% x 5

C. For time:

5-10-15-10-5

Deadlifts (205/155)

HSPU

110520 WOD

A. Group warmup 

B. Bench press

Build to a challenging set of 5, then:

3 x 5 at that weight

C. Two rounds for time:

600-meter run

30 toes-to-bar

30 push-ups

Rest 5:00 between rounds

110320 WOD

A. Group warmup 

B. Every 1:30 for three rounds

Minute 1 – Strict pull-ups x 6-8 reps

Minute 2 – Banded tricep pull-downs x 15-20 reps

Minute 3 – 1:00 front plank with weight

C. 7:00 time cap

50 strict sit-ups

40 double-unders

30 air squats

20 sprawls

ME ring muscle-ups (sub ME strict pull-ups + dips)