TODAY’S WOD

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of

Pull Up

Box Jump 0r scale to Step Up

Ab Mat Sit Ups

then:

Shoulder Press

5-5-5 rep Max

TODAY’S WOD

Power Snatch

1-1-1-1-1 reps

then

Row 250  warmup

rest 1:00

Row 500 sprint for P.R.

TODAY’S WOD

for part of this WOD you will set up 4 different weight kettlebells in a line, from light to heavy, put your heaviest kettlebell at the end of the line.

Rx’d

AMRAP (as many rounds as possible) in 18 Minutes:

20 Double Unders

5 reps of Kettlebell Deadlift at each of 4 stations

15 Dumbell Push Press 25lb to 45lb dumbells

Scaled

AMRAP in 12 minutes

10 Double Unders

3 reps of K.B. deadlift at each of 4 stations

10 Dumbell Push Press  15lb to 25lb dumbells

Beginner

AMRAP in 9 Minutes

40 Single Unders

3 reps of K.B. deadlift at each of 4 stations

5 Dumbell Push Press  10lb to 15lb dumbells

TODAY’S WOD (workout of the day)

compare your results to 1/20/10

“KELLY”

Rx’d (as prescribed for the elite or aspiring elite athlete)

5 Rounds for time:

400 meter RUN or 500 meter ROW

30 Box Jumps to 24″ box

30 Wall Ball shots, 20lb ball to 10′ target

Scaled (an example of how we might scale today’s WOD for your current fitness level)

3 Rounds for time:

400 meter RUN or 500 meter ROW

15 Box Jumps to 12″ box or step ups to 18″ box

15 Wall Ball shots, 12lb ball to 8′ target for women, 14lb ball to 10′ target for men

Beginner

3 Rounds for time:

200 meter RUN or 250 meter ROW

10 step ups to 12″ box

10 Wall Ball shots, 8lb ball to 8′ target women, 10′ target men

TODAY’S WOD

3 Rounds (rest as needed, no time frame)

2 x 5 reps Split Jerk (working to add some weight to each set, each round)

3 Rope pull to stand and lower with full plank

30 seconds L sit on parallettes

Add on work (for those who didn’t do yesterday’s grinder)

Walking Lunge holding medicine ball overhead

2 to 4 lengths depending on ability level 12lb to 20lb ball