Workout of the Day

For Time
3 Rounds
15 Power Cleans
20 Push-Ups

2 Rounds
27/21 Cal Row
75 Double Unders

1 Round
50/35 Cal Bike

Rx: 135/95
Fit: 95/65
Dyn: 75/55

The Choice is Yours…..But!

For Time:
? m Run
? Wall Balls 20/14
? m Run

The choice is yours but there will be a WB penalty.

Alpha – Run 1mile…then 75 WB…1 mile run
Bravo – Run 800m…then 100 WB…800m run
Charlie – Run 600m…then 125 WB…600m run

So do you go Long and do Lower reps of WB’s or go Short and do High reps of WB’s.

Choose Wisely!!!!

For Time
In Teams of 2 or 3
100 Calories, Rowing or bike
90 Wallball Shots, 20/14
80 Calories, Rowing
70 Burpees
60 Calories, Rowing
50 Toes-to-bar
40 Calories, Rowing
30 box jump overs 24/20
20 Calories, Rowing
10-100 meter sprints
RX+ 20/14# vest

For Time
10-8-6-4-2
Power Cleans 
Dips

800m Run

2-4-6-8-10
Pull-Ups
Thrusters

Rx: 135/95, 95/65
Fit: 95/65, 75/55
Dyn: 65/45, Push-Ups / 45/35, Ring Rows

EMOM for 30 Min
min 1: 15/12 cal Row
min 2: 10 OH MB Sit-Ups
min 3: 12/8 Cal Bike
min 4: 50 Double Unders
min 5: RestE

Strength
Bench Press
 3-3-3-3-3-3
 *Build to a Heavy 3

Metcon
AMRAP in 18 min
 5 Front Squats
 10 Box Jumps
 15 Push-Ups

 Rx+: 185/135, 30/24
 Rx: 135/95, 24/20
 Fit: 115/80, 24/20
 Dyn: 75/55, 20 step ups

Helen
 3 Rounds for Time
 400m Run
 21 KBS
 12 Pull-Ups

 Rx: 53/35
 Fit: 35/25
 Dyn: 25/20

Cooldown
3 Rounds Not for Time
 10 Cal Bike
 25 Sit-Ups
 1 Min each side – 3 Position Shoulder Stretch
 1 Min Plank Hold

Skill
Max Set of Unbroken Double Unders
 *3 attempts

Metcons
AMRAP 8 min
 12 Toes to Bar
 8 Deadlifts
 4 Bar facing Burpees
 *immediately into
 12 Mins to Find
 1 RM Snatch (squat)

 Rx: 155/105
 Fit: 115/85
 Dyn: 75/65

AMRAP in 20 min
2 Rope Climb
10 Thrusters
20 Sit-Ups
400m Row

Rx: 115/80
Fit: 95/65
Dyn: 45/35