Workout of the Day

A. 5:00 EM0M
1 Hip Muscle Clean  + 1 Hang Muscle Clean + 1 Muscle Clean + 1 Front Squat  x4

then…  

8:00 E:90 0:90  
1 Hang Power Clean + 1 Power Clean + 1 Front Squat x5

then…

10:00 E202
1 Power Clean + 1 Squat Clean x5
B. 6:00 E202
Clean Pull x3x3 @ 90-100% w/ :05 descent

C. 10:00 E202
Back Rack Walking BB Lunges x5/leg x5 by feel

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A. 10:00 E202
TnG Hang Power Snatches x8x5
*by feel, sets must be unbroken

B. 5 Rounds
400 M Run
9 Shoulder to OVHD @ 135 / 95
7 Pull-ups
*Time Recorded

A. 16:00 E202
Front Squat w/ :01 Pause
5-5-3-3-1-1-1-1 build up by feel

B. 21 Hang Power Clean @ 95 / 65
9 TTB
18 Power Clean to OVHD @ 95 / 65
9 TTB
15 Squat Cleans @ 95/65
9 TTB
12 Clusters @ 95/65
9 TTB
*20:00 Cap  
*Time Recorded

“The true secret of happiness lies in taking a genuine interest in all the details of daily life.” –William Morris

30:00 AMRAP
100 Wall Balls @ 20/14
100 Burpees
100 Pull-ups
*Two persons teams, only one partner works at a time, work can be split up in any fashion
*Total Rounds + reps recorded

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A. 20:00 EMOM
Min 1 – 2 Rope Climbs
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups

B. 20:00 for Quality
200 M Row
100 M Run Shuttle Run
50 M Farmers Walk
*alternate each exercise with a partner

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A. 16:00 EMOM
Min 1 – 2 Pistols / leg
Min 2 – :30 Nose to Wall Handstand Hold

B. 20:00 AMRAP
10 DB Snatch @ 55/35 (total)
15 Burpees
20 Wall Balls @ 20/14
25 Russian KB Swings @ 24/16
30 Double Unders
*Total rounds + reps recorded

Join us Saturday at 10:00 am for our Free Community WOD!
Come Sweat!

A. 8:00 E202
1 Muscle Snatch + 1 Hang Muscle Snatch x4  

B. 10:00 E202
1 Hang Power Snatch + 1 Power Snatch x5

C. 10:00 E202
1 Snatch Lift off + 1 Snatch x5

D. 10:00 E202
Deadlift x5x5 by feel

“From what we get, we can make a living; what we give, however, makes a life.” –Arthur Ashe

A. 10:00 E202
TnG Power Cleans x8x5
*by feel, sets must be unbroken

B. 5 Rounds
200 M Run
8 Thrusters @ 95-115/65-75
8 CTB Pull-ups
(3:30 Cap)
Rest :90

*Time / round recorded
*Rest :90 + time remaining under cap after each round
*Choose a challenging weight that allows for unbroken sets can increase during the workout

A. 15:00 EMOM
2 Jerks any style by feel

B. 3 Rounds
800 M Run
10 Hang Snatches @ 95/65
20/15 Push-ups
*time recorded
*Men do 20 push-ups, women do 15

Two Person Teams

15:00 AMRAP
10 Ground to Overhead @ 135/95
10 Burpee Box Jump Overs @ 24/20
*Alternate each round
*Complete Full and half rounds recorded

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