Daily Workout

WOD 4 Min AMRAPClean 135/95 4 Min AMRAP Rowing (Calories) 4 Min AMRAP Burpees No Rest between

Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups ***I know a lot of athletes are worried about the Muscle Ups. But there is plenty of work to do before that point. And remember,...

WOD For Time: 9 Snatches Row 2k 15 Snatches Row 1k 21 Snatches Row 500 M

WOD 5 Rounds Each Round 3 Min AMRAP 3 Burpees to 6″ Target 5 Toes to Bar 7 Wall Balls 20/14 Rest 1 Min

Strength Bench Press 5x7 WOD For time: 3 Rounds 400m run 25 Sit-ups 35 Goblet Squats 53/35

Open Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30...

Skill/Strength 5X3 Snatch Balance WOD/Conditioning 5X500m Row – rest 1:1

WOD 20 min EMOM Odd: 4 Pistols Even: 4 HSPU

WOD 10 Rounds 15 Wall Balls 3 Cleans

Strength Back Squat 7x3. Work to a 3 rep max. WOD 10 Min AMRAP 5 Burpee Box Jump Over 7 Thruster 9 Toes to Bar

WOD Open 14.2

Strength/Skill Find 3 Position Clean Max. Don't drop. High Hang Hang From the Ground WOD 7 minute AMRAP of: 15 Dbl-Unders 3 Thrusters