WOD (Workout of the Day)

“Life is 10% what happens to you and 90% how you react to it.”- Charles R. Swindoll

062718 WOD

A. Group warmup

B. Every 1:30 for 6 sets

Strict chest-to-bar pull-ups x 3-5 reps or strict pull-ups x 4-6 reps

C. 15:00 AMRAP in teams of two, alternate to complete full rounds each of the following:

5 deficit handstand push-ups (45/25)

7 deadlifts (225/155)

50-meter sprint

Sub handstand pushups for L-seated db presses, inverted off box, negatives, or 1 abmat. athlete should scale deadlift to weight that can be done consecutively in solid form; new athletes can do KB deadlifts.

>>Modifications will be given

“Tell me and I forget. Teach me and I remember. Involve me and I learn.” – Benjamin Franklin

062618 WOD

A. Group warmup

B. “Fight Gone Bad”

Three rounds for total reps

• Wall balls (20/14) to 10/9’ target
• SDHP (75/55)
• Box jumps (20”)
• Push press (75/55)
• Row for calories
• 1:00 rest

>>Modifications will be given

C. Optional cash out:

Tabata 4:00

Hollow hold

Then Mobility

The Air Assault Elite bike is ready to go! As part of Mondays strength, we will all be testing out the bike with a 0:20 second max calorie challenge. Top male and female with the most calories in 0:20 will win a Fitaid. Best facial expression while biking will win a CF Upcountry hat. Thanks again to everyone who voted!

062518 WOD

A. Group warmup

B. Three rounds of the following:

0:20 Assault bike for calories (record calories on whiteboard)

Single leg RDL with KB x 8-10 reps

Muscle-ups x 2-3 reps (or some type of muscle-up progression)

Rest 1:30 bw rounds

C. On the 3:00 x six rounds:

200 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Record fastest and slowest round

>>Modifications will be given