Workout of the Day
Workout of the Day
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WOD: for time x1: 4 burpee over bar 8 push press 8 front squats 8 toes to bar 4 box jumps 1:00 rest x2: 4 burpee over bar 8 push press 8 front squats 8
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WOD: 3k partner row/amrap partner 1: 500 meter row partner 2: amrap: 6/6 single arm kettlebell thruster 12 kettlebell swings
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WOD: CrossFit Open Workout 19.3 10:00 to complete: 200’ single arm overhead dumbbell lunge 50 dumbbell box step-up (24/20”) 50 strict handstand push-up 200’ handstand walk (bear crawl) (5:00 rest) 8:00 amrap with no dumbbell
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SKILL: every 2:00 for 12:00 (6 sets) 3 front squats at 80% WOD: for time: 800 meter run 1.5/1.2 miles on bike 1000 meter row
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WOD: for time: 40 power cleans SKILL: 3 rounds: superset: 15 banded tricep pulldowns 15 ring dips :30 rest superset: 10 russian ham curls with partner 20 banded good mornings 1:00 rest
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SKILL: 3×10 banded glute extensions WOD: 30:00 emom m1: 6 kettlebell single legged deadlift (each side) m2: 12 dumbbell shoulder to overhead m3: 10 dumbbell alternating step ups (total) m4: 15 v-ups m5: 10/8 calorie bike m6:
