Workout of the Day

“Michael”*
3 Rounds for Time:
800m run
50 hip extension
50 ab-mat sit-ups

*Compare to 5/25/17, 1/25/17, 2/4/16, 5/2/14, 5/13/13

Cool Down / Accessory:
Walk 1 lap
3 Rounds for Quality:
10 alternating kneeling thoracic extensions
8 1-arm press R AHAP
5 yoga pushup
8 1-arm press L AHAP

THE CRUCIBLE:
“Marcus”
0:00-15:00
“It’s the enemy you underestimate that kills you.”
AMRAP 6:00
4 KB Curtis P’s, 55/35#
8 KB Swings
12 Lateral jumps over the KB
-Rest 3:00-
AMRAP 6:00
16 Jumping Pullups
20 Squats
24 Double-unders

15:00-30:00
“He who makes a beast of himself gets rid the pain of being a man.”
Find 1-rep max Bear Complex*
*Power Clean + Front Squat + Jerk + Back Squat + Jerk

30:00-45:00*
“Earn your burn.”
1:00 Max burpees (6″ touch on wall)
1:00 Max calories row
1:00 Max calories Xebex
*Complete in any order; rest as needed within the time cap.

EMOM 10:00
A – :30 kip practice
B – :30 front plank

For time:
50-calorie row
followed immediately by:
10 rounds:
50′ bear crawl
50′ crab walk
followed immediately by:
50 alternating Turkish get-ups, 35/20#
800m run

For time:
Row 50 calories
25 Handstand Push-ups
50 hip extensions
100 double-unders
Run 1 mile

AMRAP 12:00
10 alternating walking lunges, 55/35#
15 burpees
10 alternating walking lunges
15 abmat situps