Daily updates

WOD: “Happy Hour”

(15-minute Cap)

RX

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

 

FITNESS

3 Rounds:

12 Power Cleans (115/85)

12 Pull-ups

12 Push Jerks (115/85)

12 Toes to Bar

 

SWEAT

3 Rounds:

12 Hang Power Cleans (keep light)

12 Pull-ups (see substitutions)

12 Push Jerks (keep light)

12 Toes to Bar (see substitutions)

 

SUBSTITUTIONS

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bars / Chin over bar pull-ups

Ring Row

•  

Toes to Bar

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows / Chest / Waist

 

Extra Credit:

3 Giant Sets:

100 Meter Overhead KB/DB Carry (50m each)

WOD: “Castaway”

RX

AMRAP 15

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

 

FITNESS

AMRAP 15

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (75/55)

 

SWEAT

AMRAP 15

70 Air Squats

35/20 Calorie Row

15 Hang Power Snatches (empty BB)

 

Substitutions:

80/60 Calorie Bike

WOD: “Wonderwall”

(16 minute cap)

RX

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

 

FITNESS

For Time:

90 Single Unders, 30 Burpees

90 Single Unders, 30 Wallballs (14/10)

90 Single Unders, 30 Deadlifts (185/135)

90 Single Unders, 30 Wallballs (14/10)

90 Single Unders, 30 Burpees

 

SWEAT

For Time:

60 Single Unders, 20 Burpees

60 Single Unders, 20 Wallballs (14/10)

60 Single Unders, 20 Deadlifts (185/135)

60 Single Unders, 20 Wallballs (14/10)

60 Single Unders, 20 Burpees

 

SUBSTITUTIONS

Double Unders

Reduce Reps

90 Seconds of DU Practice

 

Extra Credit:

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

10 BB Bent Over Rows

WOD: “Powder Room”

RX – Fitness

AMRAP 5:

60/42 Calorie Bike

—–

1 Round of:

5 Pull-ups

10 Push-ups

15 Air Squats

—–

Max Clean and Jerks (135/95) – (95/65)

 

--Rest 5 Minutes--

 

AMRAP 5:

40/28 Calorie Bike

—–

2 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

—–

Max Clean and Jerks (155/105) – (115/85)

 

--Rest 5 Minutes--

 

AMRAP 5:

20/14 Calorie Bike

—–

3 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

—–

Max Clean and Jerks (185/135) – (135/95)

 

SWEAT –

Keep weights light and manageable. Do not sacrifice technique for intensity.

 

SUBSTITUTIONS

Reduce Reps

Chin Over Bar Pull-ups

Banded Strict Pull-ups

Ring Rows

Bike-

Round 1:

250/200 Meter Row

Round 2:

500/400 Meter Row

Round 3:

750/600 Meter Row