WOD

May 23, 2015 – Form

Workout of the Day

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps
90-second recovery between sets

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each leg
30-second recovery between legs; 60-second recovery between sets

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Wall Climb
10 Double-Unders
2 Wall Climbs
10 Double-Unders
3 Wall Climbs
…and so on up the ladder.

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May 23, 2015 – Function

Workout of the Day

A.
Every two minutes, for 10 minutes (5 sets), complete:
Pause Front Squat x 3 reps at 23X1

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (95/65 lb)
20 Pull-Ups
20 Burpees

 

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May 23, 2015 – Focus

Workout of the Day

A.
Every two minutes, for 20 minutes (10 sets), perform:
Snatch x 1 rep

5-minute recovery. Then…

B.
One set of:
Overhead Squats x max reps
(Use the heaviest weight completed in part A.)

C.
For time, complete:
10 Muscle-Ups
20 Burpees
30 Kettlebell Swings (70/53 lbs)
40 Dumbbell Thrusters (45/25 lbs)
30 Kettlebell Swings (70/53 lbs)
20 Burpees
10 Muscle-Ups

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