WOD

May 6, 2016 – Form

Workout of the Day

For time, complete:
50 Double-Unders
30 No-Push-Up Burpees
30 Wall Ball Shots (20/14 lbs.)
30 No-Push-Up Burpees
50 Double-Unders

 

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May 6, 2016 – Function

Workout of the Day

A.
In 15-20 minutes, establish a 5-RM Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
7 Dumbbell Thrusters
5 Renegade Rows

 

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May 6, 2016 – Focus

Workout of the Day

AM Session

For time, complete:
1000-Meter Row
30 No-Push-Up Burpees
30 Strict Chin-Ups
30 No-Push-Up Burpees
1000-Meter Row

PM Session

A.
On the minute, for 12 minutes, perform:
Minute 1:  Bar Muscle-Ups x 2-4 reps
Minute 2:  Strict Handstand Push-Ups x 5-10 reps
Minute 3:  Hip Extensions x 8-10 reps at 20X1

B.
In 20 minutes, establish a 5-RM Deadlift

C.
Complete five sets of 4-minute efforts of:
200-Meter Row
15 Toes-to-Bar
10 Burpee Box Jump Step-Downs (24″/20″)
5 Chest-to-Bar Pull-Ups

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