Workout of the Day

Speed Front Squats

10 min EMOM:

-2 Front Squat at 75%

WOD 2

3 unbroken sets with double KBs:

-10 Front Squats

-10m Farmers carry walk

-10 Alt front rack lunges

-10m Farmers carry walk

-10 Deadlift

-10m Farmers carry walk

-rest 2min between sets

WOD

For time:

-12 muscle-ups

-Run 800 meters

-9 muscle-ups

-Run 400 meters

-6 muscle-ups

-Run 200 meters

Partner WOD (teams of 2 or 3)

3 rounds for time of:

-Tire Flip, 100 m

-Partner Carry, 200 m

-Run, 400 m (Run as team)

-25m handstand walk. Pick up where the hands last left off. Switch team members however you like.

Scale handstand walk using partner wheelbarrow with 5/2 pushups for every 6 steps taken

7 min EMOM

– 1 high hang clean

– 1 hang clean

– 1 high hang clean

All cleans are full squat

Focus on fast feet and even when the bar is empty or light. Increase weight as needed

WOD 1

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

-dumbbell shoulder press (50lbs/35lbs)

-strict ring dips

-hang power cleans (155lbs/105lbs)

WOD:

5R (scale to 4 )

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds uphill sprint

Cool down jog back to gym