Workout of the Day

1)

-4 min Max Cal Row

-rest 3 min

2)

4 min AMRAP:

-15/12 Cal row

-10 Box Jump Overs 24/20

-rest 3 min

3)

-4 min Max Cal Bike

-rest 3 min

4)

4 min AMRAP:

-30 DU’s

-12 Burpees to 6 inch target

5 rounds:

In 2:00, complete:

-20 alternating DB box step-ups (no more than 50/35 lb to 20″”/16″” box)

-Max reps of db push press in remaining time

-2:00 rest between rounds

Your score Is the number of push presses each round. Hold dumbbells in each hand

6 rounds for time of:

-2 rope climbs

-10 ring dips

-12 GHD sit-ups

Scaling:

Each round should be fast and nearly unbroken. Choose scaling that allows you to move almost continuously with short breaks or no breaks aside from transitions between exercises.

Intermediate Option:

6 rounds for time of:

-1 rope climbs

-7 ring dips

-9 GHD sit-ups

Beginner Option:

4 rounds for time of:

-2 rope rows

-10 assisted dips

-12 hollow rocks

Week 4 Sled

6 Rounds

-15s sled push

-45s backwards sled walk

Record  your heaviest weights for each and note the surface you used. Try to work as many rounds as possible as the heaviest weight you can move well.

Rest at least 90s between efforts. Take more if you need it.  The initial rounds can be fast and light, where you attempt to cover as much distance as possible

You will likely need different weights for forward and backward

Increase weight each round as able.

With heavier loads,  you want a weight that you can move continuously on the surface you are using.. so no recommended weights are provided. The heaviest weights should slow you down significantly, but still allow you to move.

Increase weight each round. But on backwards sled go from toe to heel. If you find yourself shuffling, then the backward weight is too heavy.

Deadlift 10-6-5-5.

Work up to a moderate but not strenuous weight with good form

Warm up handstand pushup variation and Tire flip

WOD 2  = 3 rounds for time of:

-Run 600 meters

-15 tire flips

-20 strict handstand push-ups

Work in teams of 2 or 3.

Divide the work anyhow you like. All partners start each run together. If one partner gets back early and is able to start on the tire flips, they are welcome to. Tires can also be flipped as a team effort.

On HSPUs, one partner works at a time

Scale Handstand push ups to Wall walks. For today 1 wall walk = 2 HSPU