Deadlifts

Today’s Strength
Deadlifts
5-5-5-5-5

Optional W.O.D
Row 200m (x5)

Pull-ups/Lunges/Push-ups

Today Workout

5 Rounds
5 chest to bar pull-up
50 ft. forward lunge
50 ft. reverse lunge
10 push-ups

Front Squats

Today’s Workout

Front Squats
5-5-5-5-5

Optional WOD

21-15-9
KBS/Dips/Lateral Jumps
w/200m run after each round

“ANNIE”

Today’s W.O.D
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Choose Your Workout

Today’s Workout

3 Rounds
Choose from the following:
Run 800 or Row 1000
                and
35 push-press or 20 MBC or 30 KB Swings

Shoulder Press

Today’s Strength
Shoulder Press
1-1-1-1-1

Optional W.O.D
7 Rounds
5 Burpees
10 Box Jumps

Push-ups/Sit-ups/Squats

Today’s W.O.D
AMRAP 15 Min.
5 Push-ups
10 Sit-ups
15 Squats

Back Squats

Today’s Strength
Back Squats
1-1-1-1-1

Optional W.O.D
3 Rounds
Row 500m
15 Pull-ups

Farmers Walk/M. Climbers/Wall Ball

Today’s W.O.D
100m Farmers Walk
25 Mountain Climbers
25 Wall Ball

Run/Lunge

Today’s W.O.D
Run 800m
Lunge 100Ft.
Run 400m
Lunge 100Ft.
Run 200m
Lunge 100Ft.

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