Workout of the Day

010821 WOD

A. Group warmup

B. Deadlift

Take 15 minutes to build to a challenging set of five

C. With one partner working at a time partner, alternate full rounds to complete a total of 10 rounds for time of:

Sprint 100 meters

10 pull-ups OR 3 ring MU OR 5 bar MU

Sprint 100 meters

10 sprawls

010721 WOD

A. Group warmup 

B. Four sets for max reps of:

2 minutes of row or AB for calories

Rest 30 seconds

1 minute of ground to overhead with plate

1 minute of reverse burpees

Rest 30 seconds

2 minutes of wild card * 

Rest 3 minutes

010621 WOD

A. Group warmup: Coach’s choice

B. Every

2:00

for three rounds:

1. 5-7 strict handstand push-ups

2. 10-15 RDL with single DB

3. 0:45 per side / plank

C.

3:00

AMRAP

10 shoulder to overhead (115/75)

10 box jump-overs

10 deadlifts (115/75)

Three rounds, resting

1:00

between each

Not for score