Workout of the Day

092119 WOD

A. Warm-up: Coach’s choice

B. Take 12 Minutes to build to a moderate 

Front Squat x5 Reps 

*Clean first rep, no racks*

C. 15 Minute AMRAP

3,3…6,6…9,9…Etc 

Handstand Push-Ups 

Front Squats @135/95

>>Modifications will be given

092019 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 15:00 

Split Jerk x3

*Focus on technique, not load*

C. 4 Rounds For Time of:

6 Single Arm DB Split Jerks @50/35 (R)

8 Toes to Bar 

6 Single Arm DB Split Jerks @50/35 (L)

8 C2B Pull-Ups 

>>Modifications will be given

091919 WOD

A. Warm-up: Coach’s choice

B. For Time: 

Row 1000m/850m 

15 Burpee Box Jump Overs @24/20

At 10:00 Perform

75/50 Calorie Bike 

15 Burpee Box Jump Overs @24/20

At 20:00 Perform 

Run 1200m (200m x6)

15 Burpee Box Jump Overs @24/20

C. Cooldown: 

2×0:45

Standing Calf Stretch (R)

Standing Calf Stretch (L)

2×0:45

Couch Stretch (R)

Couch Stretch (L)

>>Modifications will be given