Workout of the Day

“HELEN”

3 rounds

• 400m run
• 21 kb swings (24/16)
• 12 pull ups

after you recover, complete the following

• 3 x 10 : alternating arm DB hammer curls
• 3 x 15 : barbell curls
• 3 x 20 : ring rows

bench press : 5 x 4 @ 70-80%

5 rounds : e2mom

1. 24 db hang clean & jerks (50/35)
2. 18/15 cal bike
3. 12 burpee box jump overs (24/20)

back squat : 5 x 4 @ 80 % of 1rm

or

ohs 5 x 4 @ 40-45% of 1rm snatch

for time (20-min)

• 800m run
• 60 air squats
• 10 bar muscle ups
  • Rest 3:00
• 10 bar muscle ups
• 60 air squats
• 800m run

barbell complex : build to 70-75% of 1rm snatch, then complete

4 sets : every 2:30

• 1 liftoff (pause at knee)
• 2 hang snatch (1 above/1 bologna)
• 1 ohs

4 rounds : e2mom

1. 20/18 cal bike
2. 40 double unders + 10 power snatch (95/65)

for time (40-min)

“Morrison”

50 – 40 – 30 – 20 – 10

• wall ball (20/14)
• box jump (24/20)
• kb swings (24/16)

7 rounds : e4mom

• 20 oh lunges (alternating legs) (45/35)
• 15 plate ground to overhead (45/35)
• 10 burpees to plate

Coach Joe & Andrew Birthday WOD

row 1987m

7 rounds

• 35 double unders (each)
• 24 pull ups (split)
• 2 snatches (each) (155/105)

row 1998m

“Nancy”

5 rounds

• 400m run
• 15 ohs (95/65)

after you recover, complete the following

• 3 x 10 : stationary lunge (10 each side)
• 3 x 15 : lat raise
• 3 x 15 : v ups

strict press : 5 x 5 @ 60-70% of 1rm

5 rounds : e2mom

1. 5 wall walks
2. 30 kb swings
3. 200m run

back squat : 5 x 5 @ 75% of 1rm

or

ohs 5 x 5 @ 35-45% of 1rm snatch

for time (18-min)

• 40 wall ball
• 20 burpee box jump overs (24/20)
• 40/30 cal row
• 20 burpee box jump overs
• 40 wall ball

barbell complex : build to 65-70% of 1rm snatch, then complete

4 sets : every 2:30

• 2 snatch liftoff (power position)
• 2 snatch
• 2 ohs

4 rounds (16-min)

• 50 double unders
• 9 power snatch (115/75)
• 200m run

barbell complex : build to 65-70% of max clean & jerk

4 sets : every 2:30

• 2 cleans (tough n go)
• 2 front squat
• 2 jerks

for time (18-min)

• 30/25 cal bike
• 12 front squat (135/95)
• 12 shoulder to overhead (135/95)
• 20/15 cal bike
• 9 front squat (155/105)
• 9 shoulder to overhead (155/105)
• 10/8 cal bike
• 6 front squat (185/125)
• 6 shoulder to overhead (185/125)