Tag: Workout

Front Squat
5-5-3-3-1-1-1-1-1

Buy In: Hollow Hold Flutter Kick Tabata

Accumulate as Much time in a Hanging L-Sit as possible in 12:00

Every Break perform:
10 Candlesticks
20 Grappling Shoot Throughs
30 Lying Toe Touches

12:00 AMRAP
Increasing by 2 reps Each Round
2 Hang Power Snatches 115/75
2 Pistols
4 Hang Power Snatches
4 Pistols
… continuing the pattern

2 Rounds (Each Round for Time)
750m Row
25 Burpees
2 Mile Bike

-3:00 Rest-

“A Great Day For SayKay” B-Day WOD
Partner WOD
28:00 to Complete as Much as Possible
93 Wall Balls
-then-
28 Rounds
1 Clean 225/155
9 V Ups
-then –
93 Candlestick Wall Balls (or as many as possible in remaining time)

1 Mile Run
-then-
8 Rounds
5 Strict Pull Ups
10 Decline Push Ups (Feet on a 35+15)
15 Jump Squats

6 Rounds
50 Double Unders
6 Jerks 155/105 (or 70% of 1 rep max)

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6 Rounds (Each for Time)
12/10 Bike Cals
10 Front Squats 135/95
5 Burpee Pull Ups

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50 Russian KB Swings 53/35
50 Walking Lunges
50 American KB Swings 53/35
50 KB Goblet Walking Lunges 53/35
50 KB Snatches 53/35
50 Single Arm KB Overhead Walking Lunges 53/35

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16:00 AMRAP
10 Toes to Bar
10 Box Jumps 30/24
10 Handstand Shoulder Taps