Workout of the Day

WOD = 5 rounds for time of:

-25 GHD sit-ups or hollow rocks

-25 kettlebell swings, 72/53

-25 back extensions or arch body rocks

-25 knees-to-elbows

WOD= 20:00 AMRAP

Partner Workout – one works while other rests

-20 calorie row

-20 bar-facing burpees

30 min skill work

Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 30 min. Please only do skin the cats if you have experience comfortably performing these at high volume before.

One Muscle up on the rings or bars can be used for any category. Try to upgrade your skill level or numbers per round compared to last time.

A

-10 kipping (beat) swing

-10 ring rows (start with shoulders as close to hip level as possible. Place feet on box if needed

-5 strict pull up

-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)

-10 K2E or T2B

-1 rope climb

-1 legless rope climb

B

-30s FLR

-10-15 push up

-10-15 ring or parallette pushup

-5-10 dips

-dumbbell press

-handstand hold

-5 handstand pushup

-handstand walk

-5 plyo pushup

-2 planche pushup

C

-15-20 air squat

-10 cossack squat

-10 deck squat

-10 pistols

-15 hollow rocks

-15 arched body rocks

-30s hollow hold (aim for arms straight, biceps touching

-10 to 20 GHD sit ups

-10 to 20 GHD hip extensions

-8 L-hang Leg raises

-15s L-sit

Teams of 2

1 Work/ 1 rest

15min AMRAP

-50 Cal bike

-10 Rope Climbs

-rest 5 min

15min AMRAP

-25 HSPU

-25 Deadlift 135/95

-25 Ring Dips

-25 D-Ball ground over shoulder

WOD = 5 rounds

3:00 AMRAP

-400m run

– strict pull-ups (numbered by round) 10-8-6-4-2

-Max calorie bike in remaining time

-3:00 rest

Perform 10 Strict pull-ups on round one, then strict pull-ups decrease by 2 reps each round