Workout Of the Day

Thursday, April 27, 2023

150 Wall ball (20#/14#) for time.
* EMOM perform 5 deadlift (185#/135#)

Wednesday, April 26, 2023

For time:
800m Run
18 Handstand push ups
80 Sit ups
600m Run
16 Handstand push ups
60 Sit ups
400m Run
14 Handstand push ups
40 Sit ups

Tuesday, April 25, 2023

Clean

Monday, April 24, 2023

Rest

Sunday, April 23, 2023

10 Rounds for time of:
21 Double unders
7 Deadlift (155#/105#)
7 Box jumps (30″24″)
7 Push ups

Saturday, April 22, 2023

For time:
400m Run
9 Pull ups
21 Thrusters (75#/55#)
9 Pull ups
400m Run
9 Pull ups
15 Thrusters (75#/55#)
9 Pull ups
400m Run
9 Pull ups
9 Thrusters (75#/55#)
9 Pull ups

RX men wear a 20# vest
RX women wear a 14# vest

Friday, April 21, 2023

Rest

Thursday, April 20, 2023

Strength
L-sit

Conditioning
Max rounds in 3 minutes of:
6 Pistols
9 Burpees
12 KB swings (70#/53#)

Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday, April 19, 2023

Snatch

Tuesday, April 18, 2023

For time:
Row 500m
-THEN-
30 Push jerks (155#/105#)
-THEN-
Row 500m

*25 Sit ups every time the bar is dropped