Workout of the Day

WOD #697

Warm up Mobility shoulder 4rft empty bar 10 DL Snatch grip 10 HANG PULL 10 HIP HIGH PULL Skill: hang power snatch E3MOM 18' 4 Hang power snatch @50/35 40/25 4 burpees jump over the bar 8 DL Snatch grip 8 burpees jump over the bar ...

WOD #696

Warm Up 3RNFT 10 SA DB Swing per Braccio 10 Snatch Alt. 1:00 SU Skill: DB Hang Snatch For Time 20-16-12-8-4 DB Hang Snatch 25/20 20/15 T2B Every Round 30 DU Cap 15 ...

WOD #695

Warm Up Scap Mobility Shoulder Mobility Wrist Mobility Skill: RMU AMRAP 13 3 RMU/ 5 Kick Up Muscle Up /7 RMU Transition from floor+Ring Dip 15 V-UPS 30 Air Squat ...

WOD #694

Warm Up 3 Sets 10 Front Squat 10 No Push Up Burpees 30 SU Rest 1:00 For Time Buy In 100 DU/200SU Then 21-18-15-12-9-6-3 Front Squat 40/30 30/20 Bar Facing Burpees Cash Out 100 DU/200 SU Cap Time 25' ...

WOD #693

Warm Up 3 Rounds Of 5 Muscle Snatch EB/PVC 5 OH Shrug 10 Intra/Extra Rotation Skill: Snatch 3RFT 12 DL 40/30 30/20 9 Hang Power Snatch 6 C2B/ Pull Up Cap Time: 10' ...

WOD #692

Warm Up Mobilty Hip/Ankle Back Squat 5×8 Go Every 2:00 For Time 25 Burpees 50 Taters 25 Burpees Cap Time 12 ...

WOD #691

Tabata Good morning with band Shoulder press with band Skill STOH Amrap 20’ 30 STOH 70/45 50/30 15 HSPU 30 DL 15 BSU ...

WOD #690

W.U. shoulder mobility witch PVC Skill ring muscle up kipping With time cap 15’ 3 Rof 10 TTB 8 Clean 70/50 60/40 10 Cal 8 Clean In the remaining time Max rep Ring muscle up / pull up...

WOD #689

WU emom 9’ (easy pace) 1 - 20 air squat 2 - 20 pistol agli anelli 3 - plank skill pistol FT 50 Burpees 40 OH squat 50/30 40/20 30 pistol 20 Push up hand release target 12’ cap 16’ ...

WOD #688

Tabata Hollow / arch ring row Skill Butterfly pull up Amrap 5’ 1’ rest x 3 2 (+1) one arm devil press 25/15 20/10 2 (+1) db snatch 2 (+1) pull up ...

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