Workout of the Day

5/13/19

Take 10:00 to build to opening press and lunge
weights

Every 2:00 for 20:00 (5 each)
A – 5 press
B – 10 alt DB reverse lunge
*Start with a challenging weight and build if able

For time
21-15-9
Alt DB snatch 55/35
Pullup

Jog easy 800

5/9/19

EMOM 10:00
A – 3 stop clean dead + clean pull + PC + clean
B – Press + PP + PJ + SJ
Empty BB or lighter
*Lite sub A :30 hollow hold and B 5 strict pushup

For time
60-50-40-30-20-10 doubles
12 RKBS 55/35
Rx+ 70/55
50M WW R
50M WW L

Walk 1 lap

10:00 for quality
:30 HS hold
10 alt KB pull thru
:30 in dead btm of squat
Side plank to front plank :10 each :30 total

5/8/19

On a 14:00 clock
0-11:00
21-15-9
C2B
*Sub jumping C2B
Med ball clean
Row for cal
11:00 – 12:00
Rest
12:00 – 14:00
HS walk for distance
*Sub bear crawl
*2 mats = 1 rep

20:00 for quality
Burgener warm up x 2
50M SC carry R AHAP
50M SC carry L AHAP
3 inch worm
8 palloff press R
8 pallof press L
*Work in 20:00 while you are waitng to do the WOD