WOD

Workout Of the Day

"ZMan" in honor of Zach VanHorn • 1: Row 250M/10 dips, push-ups, or pull-ups (3 min rest);• 2: Row 500M/10 dips, push-ups, or pull-ups (3 min rest);•...

Strength: Deadlift On the 3:30 x 4 sets:5 reps @ 80% Workout of the Day"Power Outage" 3 rounds for time of: 10 bodyweight power cleans 10 ring dips -Compare to 1/31/20,...

Workout of the Day"Dopamine" On the 5:00 x 5 rounds: 20/14 calorie row 20 10 meter shuttle sprints 15/10 calorie bike -Compare to 1/21/20, 7/25/19 and 12/17/18 ...

Workout of the Day"Underground" For time: 100 double unders, 50 AbMat sit-ups, 25 HSPU 80 double unders, 40 AbMat sit-ups, 20 HSPU 60 double...

Running/Rowing work Every 3 minutes for 18 minutes:  150 meter sprint Workout of the Day"Jump and Swing" With a partner, alternate full rounds of the following: AMRAP...

StrengthBench press 2-2-3-3-3-3-3-3*New set every 90 seconds @ 80% across.  Strength/Skill 5 rounds based on athlete's specific percentages: 35% of max bar muscle-ups+3 power cleans Rest 2:00...

Gymnastics Skill Work: Not for score:  AMRAP in 7 minutes: 3 inchworms 6 4-count L-sit flutter kicks 9 strict ring dips -Rest 2 minutes. Then EMOM x 10...

Strength: Bench press 2-2-2-2-3-3-3-3 *New set every 90 seconds @ 80% across.  Aerobic Capacity Work: 8 x (30 seconds at moderate intensity, 15 seconds...

Strength: Clean training On the minute x 4: 1 clean pull 1 hang squat clean 1 front squat -Rest 1 minute On the minute x 8: 1 hang squat...