Workout of the Day

GB thoracic bridge series or you can make up a workout you have missed this week!

WOD = 8 Rounds

-Bike 20/16 cal

-Rest 90s

Ride as hard as you can manage for each set. If the ride takes you more than 70s then reduce the number of calories

For time:

-200-ft. Dumbbell overhead lunge 50/35 lb

-50 dumbbell box step-ups 24/20 inch box

-50 strict handstand push-ups

-200-ft. Handstand walk

Scaling

1) Lunge, Dumbbell overhead > Front rack lunge,

2) HSPU > wall walk (1 wall walk = 3 HSPU) >elevated HSPU > dumbbell Z press

WOD 1 = Power clean

In 10:00, build to a heavy triple touch & go

WOD 2=Partner workout

4 rounds for time

-400m run (both athletes)

-24 power cleans (145/100)

-8 rope climbs

Both athletes run together. One works/one rests on power cleans and rope climbs. Partition the reps however you choose. Cleans should feel be moderately heavy

Rope climb Scaling:

-Legless V or L-sit rope climb

-Legless rope climb

-Rope climb with feet

-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.

-Ring row: 10 ring rows = 1 rope climb

WOD 1

Barbell Deadlift

6-5-4-3-2

Get heavy with good form, but don’t max out

Then warm up tire flip

WOD 2

18 min partner AMRAP: teams of 2 (or 2 if needed)

-200m Sled

-200m tire roll. Steer carefully. Watch out for cars and other team mates.

-200m farmer carry

-10 tire flips

Divide load anyhow you want.