2 x 5 min amrap

Workout of the day.

A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Squat x 5 reps @ 3311
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:

5 Burpees
10 Wall Ball Shots

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:

10 Toes to Bar
10 Jumping Lunges

5 rounds for time

Workout of the day.

A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow x 30-45 seconds
Rest 45 seconds

B.
Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps

EMOTM for 12 min

Workout of the day.

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Every 8 min. for 40 min.

workout of the day.
A.
Every 8 minutes, for 40 minutes (5 sets) for times of:

Alt. One Arm DB Snatch +
2 Lunge Steps w/DB Overhead x 10 reps

Boxjumpovers x 10

Run 400 Meters

B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds

For time

Workout of the day.

A.
3 sets of
Bulgarien split linges x 8 reps each leg @31×1
Rest 2 min

B.
For time:
Row /Run 1000 Meter
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
Row /Run 1000 Meter

Timecap 20 min

Team WOD

Workout of the day.

In teams af 3, complete 5 rounds each for time of:

Row or Run 400 m
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

EMOTM & for time

Workout of the day.

A.
Every minute, on the minute, for 15 minutes (5 sets):
Min 1 – L-Seated Db/kbs Press x 8 reps
Min 2 – Alt. Reverse Lunges x 12-16 reps
Min 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

Benchpress & 2 x amrap

Workout of the day.
A.
Benchpress
5-5-5-5-5 (heavier than last sunday)
rest 2 min

B.
Complete as many rounds and reps as possible in 5 minutes of:

5 burpees
5 Knees to elbows

Rest exactly 5 minutes, and then . .

Complete as many rounds and reps as possible in 5 minutes of:

5 burpees boxjumps
100 m run

Team WOD

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row/run 400 Meters
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
Row/run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.