Category: Workout Of the Day

CFE:

30m AMRAP
10 tire flips
10 burpee broad jumps
10 GHD or MB sit-ups
5 HSPU
400m

CF:

A. Warm Up
B. “Nancy”
5RFT
400M Run
15 OHS 95/65
C. AMRAP 12
100M Farmers Carry 53/35
50 DU
25 Chin-Ups

CFE:

Partner WOD!
800m MB run
40 wallballs
100m bear crawl
20 pull-ups
800m MB run
40 wallballs
100m bear crawl
40 wallballs
20 pull-ups
800m MB run

CF:

A. Warm Up
B. Prowler Push 3x50M 70/25
C. 4 RFT
15 Deadlifts 155/105
12 Hang Power Cleans 155/105
9 Jerks 155/105

CFE:

8m AMRAP
600m buy in:
Then in remaining time:
20 box jumps
20 DB snatches
Rest 2min
6m AMRAP
400, buy in:
Then in remaining time:
16 box jumps
16 DB snatches
Rest 2min
4m AMRAP
200m buy in:
Then in remaining time:
10 box jumps
10 DB snatches

CF:

A. Warm Up
B. Deadlift
3@ 70%+5lbs
3@ 80%+5lbs
3+@ 90%+5lbs
C. AMRAP 15
5 Power Snatch 135/95
10 Ring Dips
15 Pull-Ups

CFE:

2 X 800m, 20 OH/KB or DB lunges (1 arm) switch after 10 steps, 30 sec rest
3 X 600m, 10 1 arm OH squats, switch arms after 5, 30 sec rest
Then: 4 rft:
30 double unders
10 HRPU
10 KB DL
CF:
A. Warm Up
B. HS Walk Skill Work
C. EMOM 15
Min 1: 12 Wallballs 20/14
Min 2: 12 KB Swings 53/35
Min 3: 12 Box Jumps 24/20
Min 4: 12 Push Press 95/65
Min 5: 12 Weighted Abmat Sit-Ups 20/14

CFE:

6 X 300m 20 floor wipers, 20 sec rest
3 X 400m, 10 evil wheel, 30 sec rest
Then: 21/15/9
MBC
Pushball

CF:

A. Warm Up
B. Bench Press
3@ 70%+5lbs
3@ 80%+5lbs
3+@ 90%+5lbs
C. Online Qualifier Event 1
100 DB Snatches 50/35
80 Cal Row
60 Burpees
40 Ring MU
*20min Cap

CFE:

1600m run
5RFT: 50m walking lunge
40 DU
30 Push ups
20 Jumping A.S.
1600m run

CF:

A. Warm Up
B. AMRAP 20
400M Run
30 KB Swing 53/35
20 Box Jump 24/20
10 T2B

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