Daily WOD

Deadlift 6 x 3

WOD – for those only training 2-3 days per week.

3 Rounds for time of:

Row 500 M rest 1:00 min.

5 Rounds for time of:

OH Walking Lunges 50′ – 45/25

21 Burpee’s

4 Rounds for time of:

400 M Run

15 Kettle Bell Swings 55/35

15 Pull Ups

Five rounds of:

5 Deadlifts

5 Hang cleans

5 Push presses

5 Front squats

Increase the load each round. Rest as needed between rounds.

SWOD

Clean and Jerk 7 x 1

WOD

3 x 400 M Run – Max effort

Full recovery between rounds.

Karen”

For time:

150 Wallballs 20/14

Complete as many rounds as possible in 15 minutes of:

8 Chest to bar pull-ups

30 second Ring L-sit hold

 

Don’t run from a challenge. Instead run toward it, because the only way to defeat fear is to go right through it.

5 rounds for time of:
15 Kettlebell swing 55/35
15 Power clean 95/65
15 Box jumps 24/20

Life is too short to worry about what others say or think about you. So have fun and give them something to talk about.

20 min AMRAP
5 Handstand push-ups
10 Knee’s to Elbow
15 Med ball cleans – 20/14

 

“Remember, the thoughts that you think and the statements you make regarding yourself determine your mental attitude. If you have a worthwhile objective, find the one reason why you can achieve it rather than hundreds of reasons why you can’t.”

Napoleon Hill

5 Rounds for time of:

12 Wall Balls 20/14

12 Kettle Bell Swings 55/35

Row 300M

 

Nobody who ever gave his best regretted it.