Workout of the Day

On a 25-minute clock:

As many rounds as possible in 5 minutes of:

-10 strict pull-ups,

-20 push-ups,

-30 squats

Then, as many rounds as possible in 5 minutes of:

-8 strict pull-ups,

-16 push-ups,

-24 squats

Then, as many rounds as possible in 5 minutes of:

-6 strict pull-ups,

-12 push-ups,

-18 squats

Then, as many rounds as possible in 5 minutes of:

-4 strict pull-ups,

-8 push-ups,

-12 squats

Then, as many rounds as possible in 5 minutes of:

-2 strict pull-ups,

-4 push-ups,

-6 squats

Scale pull ups using bands for today. Stay in hollow body position and extend fully at the bottom of each rep. Remember that singles are fine.

WOD =  30 snatches for time 95/135

Use power or squat. Move the heaviest weight you can move well.

This is a benchmark workout that can range from 30 singles (15 min) to unbroken touch and go reps (under 2 min for Elite).  If the weight is light for you, then focus on speed. If the weight is heavy for you, then focus on quality reps

4 rounds for time

-200m run

-50 ft. Double DB overhead lunge

-10 toes to bar

-5 bar muscle ups

Bar muscle up scaling:

If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative

If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep).  > Controlled pull up negative > ring rows (3 ring rows = 1 rep)

WOD 1= Establish a 1RM front squat

Suggested work up to 98% or weight from last week. And hit singles as your time and stamina allow. Rest enough to fully recover between sets, but not so long that you get cold. If you have no idea, then try hit a lift every 2.5 minutes or sooner.

WOD 2= wellness = GB single leg squat