Workout of the Day

WOD 1 = Deadlift

-5×5 @ 60% of your 1RM

*Stay with the same weight for all 5 sets.

WOD 2= 3 sets for quality

-1 Legless Rope climb or 2 Rope Climbs

-10m Sled drag

-10m Sled pull

-3 Turkish Get Ups, each side

Use weight that will allow you the best quality per round. Sled drag can focus on speed or weight according to choice.

 

For time:
200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

WOD = Complete as many rounds as possible in 7 minutes of:

-200-m row

-50 double-unders

Scaling:

Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.

Intermediate Option Complete as many rounds as possible in 7 minutes of: -200-m row -30 double-unders

Beginner Option Complete as many rounds as possible in 7 minutes of: -100-m row -30 single-unders

WOD (for time)

-1000m row

-80 Air Squats

-70 KB Swings 53/35

-60 hollow rocks

-50 Push ups

-40 Thrusters 75/55

-30 Burpees

-20 T2B

-10 D-Ball ground over shoulder 100/70

For push ups make sure to keep shoulders away from ears and elbows close to your sides. This will prevent shoulder discomfort later. Scaling: If Rx weights are too heavy, Adjust KB and thruster weight to one where you can to at least 10 reps when fresh. Adjust D-ball weight to one where you can perform warm up with good reps.

WOD = 5 rounds:

-3:00 Bike

-5:00

Rest stick with it for all five rounds. Establish an aggressive but not frantic pace for the first interval and then shoot for consistency across all five rounds. If 5:00 rest “feels” too long, there is a simple solution: do more during your next 3:00 work interval!