WOD

Today’s Workout

Conditioning

• AMRAP24
  • 800m Run
    100m Farmers Carry
    100m Front Rack/Sandbag Carry
    100m Overhead Carry

Today’s Workout

Conditioning

• EMOM28
  1- 2 Squat Snatch (Building)
  2- 10 Burpees over the Bar
  3- Max Reps Strict Pull Ups
  4- Rest

Today’s Workout

Strength

• 1×20 Back Squat @55%

Conditioning

• “Diane”
  • 21-15-9
    • Deadlifts (225/155#)
    • Handstand Push Ups

Today’s Workout

Strength

• 12 Minutes (Quality)
  • 6R/6L Single Leg Deadlift
    6R/6L SeeSaw Press
    1:00 Weighted Plank

Conditioning

• AMRAP10
  • Wall Balls (20/14#)
    Toes To Bar

Ascending Ladder:
2, 4, 6, 8, etc… 

Today’s Workout

Conditioning

• Every 5:00 x 6 Rounds
  • 15/12 Cal Bike or Ski
    10 Hang Power Snatches (95/65#)
    5 Muscle Ups (SX: 10 Dips)

Today’s Workout

Strength

• Back Squat 5×5 (Building)

Conditioning

• 2:00 on/1:00 off x 5 Rounds
  • 20 Box Step Overs (50lb/24″, 35lb, 20″)
    Max Burpee Box Jump Overs w/ remaining time

Today’s Workout

Conditioning

• For Time:
  • 50 Pullups
    100 Pushups
    150 Situps
    2 Mile Run

After Party

• 3 Rounds
  • :30 Curls
    :30 Reverse Fly
    :30 Rest

Today’s Workout

Weightlifting

12 Minutes of Mixed KB/DB Carries:

• 50m (R) Rack, (L) Farmer
  50m (R) Overhead, (L) Rack
  50m (L) Rack, (R) Farmer
  50m (L) Overhead, (R) Rack

Use a challenging weight that still allows you to maintain perfect positions. 

Conditioning

• AMRAP12
  • 4 Devil Press
    8 Strict Pullups
    12 Box Jump Overs

Today’s Workout

• Every 5:00 x 5 Rounds
  • 1k Bike
    15 Wall Balls (20/14#)
    10 Toes To Bar

Today’s Workout

Weightlifting

• 12 Minutes for QUALITY:
  • 3 Deadlifts
    6R/6L Dual DB Alt Bench Press

Conditioning

• For Time
  • 40-30-20
    Russian KB Swings
    20-15-10
    Ring Dips