Workout of the Day

042121 WOD

A. Warm-up: Coach’s choice 

B. Box squat

Take 8 minutes to build to a challenging three.

Then every 2:00 for 3 sets

5 reps at 80% of above 3 RM

C. In teams of two alternating movements for 15:00 AMRAP 

10/8 strict chin-ups 

Row 12/10 calories

15 wall balls

Run 200 meters 

20 strict sit-ups 

042021 WOD

A. Warm-up: Coach’s choice 

B. Three rounds of:

Half kneeling single arm DB press (10/ side)

Superset with:

Single arm DB rows (10/ side)

C. 12:00 AMRAP 

30 alternating DB box step ups (24/20) 50/35 one DB

15 push-ups 

30 box jumps (24/20)

15 kipping HSPU 

30 double unders

15 strict HSPU 

041921 WOD

A. Warm-up: Coach’s choice

B. Take 15 minutes to build to a heavy HPC

C. Nasty Girls 

Three rounds For time:

50 air squats

7 ring muscle-ups (sub 7 strict pull-ups + 7 dips)

10 hang power cleans (135/95)

15:00 time cap