Workout of the Day

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

30 hollow rocks

30 second squat stretch

WOD

15 rounds

1 minute run

1 minute rest

Bring a watch

WARM UP

500 meter row

3 rounds

10 power cleans

10 front squats

10 push presses

30 second samson stretch

WOD

2 rounds of the following

5-4-3-2-1 reps

Strict handstand push ups

Strict pull ups/chin ups

Pistols

then

3 rounds for time

20 burpees

20 wall ball @20/14

WARM UP

500 meter row

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second squat stretch

WOD

Clean & Jerk

Find your 1 rep max.

then

"Grace"

30 reps for time:

Clean and Jerk (135 lbs)

WARMUP

400 meter run

3 rounds

10 burpees

20 meter walking lunge

30 lateral jumps

30 second plank hold

WOD

20 minute AMRAP

5 Pushups

10 Situps

15 Squats

20 Mountain Climbers

100m Run

WARM UP

400 meter run

3 rounds

10 push ups

20 lunges

30 hollow rocks

30 second squat stretch

WOD

Bench Press

Find your 1 rep max.

then

5 rounds for time

5 power cleans @185/115

10 weighted sit ups @45/25

10 toes to bar

WARM UP

500 meter row

3 rounds

10 power cleans

10 front squats

10 push presses

30 second calf stretch

WOD

Back squat 20 reps @80% of Monday's 2RM

then

Sled sprints

20 reps

1 rep = width of the bridge

Men - sled + 4 X 45 + 2 X 25 plates

Women - sled + 4 X 35 plates

Keep each trip crisp and explosive

Rest as needed

WARM UP

1 mile run

WOD

70 turkish get ups for quality

If you cannot do a quality turkish get up, do:

160 lunges with one arm locked out overhead with weight. (80 right arm, 80 left arm)

WARM UP

400 meter

3 rounds

10 KB swings

10 push ups

30 russian twists

30 second chest stretch

WOD

10 sets of 3 push press @75% of your 3RM.

We did our 3 rep max push press on May 20

then

10-9-8-7-6-5-4-3-2-1 reps for time

Deadlift @bodyweight

Pull ups

Push ups (double the reps)

WARM UP

500 meter row

3 rounds

10 wall squats

10 push ups

30 hollow rocks

30 second calf stretch

WOD

Back Squat

Find your 2 rep max.

then

AMRAP in 6 minutes

Squat clean thrusters @95/65

3 minute rest

AMRAP in 6 minutes

Burpees

SLC Crossfit Mountain Trails 6K.

WARMUP

500m row

3 rounds

10 toes-to-bar

15 box jumps

20 squats

30sec samson samson

WOD

With a partner complete the following:

100 Wall Balls

100 Ball Slams

60 Situps

60 Pushups

20 Burpee Pullups

20 Broad Jumps

Both partners will start with a 400m run and end with an 800m run. Only 1 partner may be working at a time.