Workout of the day skill every min on the minute for 10 mins 1 pull up + 1 chest to bar + 1 muscle up scaled 2 toe to bar +2 pull-ups +1 chest to bar Conditioning partner wod one works one rests Amrap in 17 mins 60 deadlifts 135/95 30 burpees 60 back squats 135/95 30 burpees 60 push press 135/94 30 burpees...
Read MoreWork of the day Strength every 90 seconds for 12 minutes 1 Full clean 1 hang Clean 2 jerks Conditioning 5 rounds run 400 meters 15 Box jumps 24/20 10 pull ups 5 handstand push ups
Read MoreWorkout of the day strength Overhead Squats 5*3@80% (1st rep paused 3 sec) Conditioning 18 minutes amrap 400 meter row 10 dumbbell Cleans 45/25 100 meter 2 arm overhead walk 45/25 10 push ups 2 rope climbs
Read MoreWorkout of the day Skill otmem for 10 minutes 10 box jumps 20 and 7 Burpees (all in the same minute) scaled 8 step ups and 5 Burpees Conditioning 4 rounds 400 meter run 15 Thrusters 105/75 15 ghd sit ups
Read MoreWorkout of the day Strength emotm for 12 mins odd mins 5 deadlifts even mins 50 double unders Conditioning 21-15-9 bench press( body weight) pullups
Read MoreHappy 40th birthday to Coach Cina Workout of the day skill/strength 4rounds row 250 1 min plank Conditioning 100 double unders 40 ghd Sit ups 40 Box Jumps 40 Muscle Ups (or burpee pull-ups) 40 thrusters (95/65) 40 hang snatches (95/65) 100 double unders
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