WOD (Workout of the Day)

Nikki at the top of her legless rope climb. Great job to all of you for getting out of your comfort zones and learning new skills!

012219 WOD

A. Group warmup

B. Movement prep

C. 10:00 AMRAP

40 bar-facing burpees

30 overhead squats (135/95)

20 pull-ups

10 deficit handstand push-ups (45# plates / 25# plates) (If using an AbMat, level with 25# plates on either side, then stack either 45s or 25s atop for RX)

>> On-Ramp

8:00 AMRAP

10 burpees

5 overhead squats

10 ring rows

5 DB seated presses

D. Every 3:00 for 15:00

3/2 kipping pull-ups + 4/3 chest-to-bar kips + 5/4 strict pull-ups OR 4 eccentrics + 4 ring row or band assist

>>Modifications will be given

012119 WOD

A. Group warmup

B. Single-arm DB press

4 x 8/side

Rest 1:00 between sets

C. 20:00 AMRAP

Min 1: 100-meter run

Min 2: 2/1 legless rope climbs or 3/2 regular rope climbs or 4/3 modified climbs

Min 3: 12 box jump-overs (24/20)

Min 4: 20 ground to overhead with bumper plate (45/25)

>>Modifications will be given

“Strength and growth come only through continuous effort and struggle.”- Napoleon Hill

011919 WOD

A. Warm-up: Coach’s choice

B. For 30 minutes rotate through the following movements: Solo or with a partner

50/30 Calorie Assault Bike

50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)* (50/35)

50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

600 meter Run or 2000 meter Bike Erg

6 man makers (push-up row right/ push-up row left/ squat clean thrusters

*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.

>>Modifications will be given