Workout of the Day

WOD = 3 rounds for time of:

-Run 800 meters

-15 tire flips

-15 strict handstand push-ups

WOD 1: In 10 minutes, complete 1 rep of the following complex for max load:

-Deadlift / hang clean / hang clean and jerk

You can use power or squat cleans

Prior to starting the workout, the barbell may be preloaded with the first athlete’s starting weight for the complex. To complete the complex,

1) athletes must deadlift the bar, reaching full extension of the hips and knees with shoulders behind the bar.

2) The athlete then can hang clean (either power or squat), again reaching full extension of the hips and knees, this time with the barbell on the shoulders with elbows in front of the bar at the top of the movement.

3) After lowering the barbell to the hang position with arms straight, the athlete must again perform a hang clean (either power or squat), reaching full extension of the hips and knees at the top with the barbell on the shoulders and elbows in front of the bar.

4) Finally, the athlete must perform a jerk (split jerk or push jerk), finishing with arms locked out and barbell over the center of the body when viewed from the side. Athletes may make as many attempts as they’d like within the 10-minute time frame.

WOD 2: GB front lever

It’s the Everyday Warrior Week #2 workout!

RX Men(Age 18-44)

For time -800m row -8 Burpee Bar Muscle Ups -600m row -6 Burpee Bar Muscle Ups -400m Row -4 Burpee Bar Muscle Ups -200m Row -2 Burpee Bar Muscle Ups

RX Women(Age 18-44)

For time -700m row -7 Burpee Bar Muscle Ups -500m row -5 Burpee Bar Muscle Ups -300m Row -3 Burpee Bar Muscle Ups -100m Row -1 Burpee Bar Muscle Ups

Masters 45+ Scaled (all) and Teen 14-17 men

-800m row -8 Burpee Pull Up -600m row -6 Burpee Pull Up -400m Row -4 Burpee Pull Up -200m Row -2 Burpee Pull Up

Masters 45+ Scaled (all) and Teen 14-17 women

-700m row -7 Burpee Pull Up -500m row -5 Burpee Pull Up -300m Row -3 Burpee Pull Up -100m Row -1 Burpee Pull Up

6 min EMOM

-2 DB shoulder press

-2 DB push press

-2 DB push jerk

Increase weight each round

WOD

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 total reps. Look to match or exceed prior 1RM

Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Back Squat

5X2 @88%

Front Squat 3X2 @78%

Then 5 min Max cal airdyne.