Brad

Workout of the Day In teams of 2, with only 1 person working at a time, complete the following for time: Bench Press 7,500/5000lbs Relay Run 1 Mile Deadlift 10,000/8,000lbs Relay Run 1 Mile

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every minute, on the

Workout of the Day A. 8 Sets: Mid Thigh Hang Power Snatch + Snatch + OHS Rest as needed B. 4 Sets: Against a 3 minute clock: Row or AAB 15/12 Cals Power Snatch x 10 (75/55lbs) OHS x 5 Double Under x Max Reps in time remaining Rest 3 minutes between sets

Workout of the Day A. 3 Sets: A1: Single Arm Floor Press x 6-8 per – Rest 60 seconds A2: Dual KB Staggered Stance RDL x 6-8 per @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Dips x max reps @ 2010 – Rest 60 seconds B2: Hollow Hold/Rocks x 20-30 seconds –

Workout of the Day 10 minutes @ 85% of: Deficit Push Up x 5 @ 3011 Ring Face Pull x 10 AbMat Sit Up x 15 Rest/walk 5 minutes, then: 10 minutes @ 85% of: Row 15 Strokes Alt. SA KBS x 10 (Moderate) Lateral Jump Over the Erg x 5 Rest/walk 5 minutes, then:

Workout of the Day CrossFit Open 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (95/65#) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (115/75#) 15 bar muscle-ups 30 double-unders 15 thrusters (135/85#) Time cap: 12 minutes OR A. 4 Sets: A1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds A2: Powell Raise x

Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… SA DB OH + Front Rack Walking Lunge x 50ft B. 3 Sets: Row 500m

Workout of the Day A. EMOM for 12 (3 Sets) 1 – Strict HSPU x Max Reps in 45 seconds – Rest 60 seconds 2 – Row 45 seconds for Cals (No Straps) 3 – Double Under x Max Reps in 45 seconds 4 – Rest B. In teams of 2, partners alternate full rounds

Workout of the Day A. 8 Sets: 3 Postion Power Snatch – Pockets, Mid Thigh, Floor B. 4 Sets: Against a 4 minute clock: Row 25/20 Cals Burpee Over the Erg x 10 OHS x Max Reps Rest 4 minutes between.

Workout of the Day A. 3 Sets: A1: False Grip Pull Up x 4-6 – Rest 60 seconds A2: Tuck Sit on Rings or Stationary x 20-30 seconds – Rest 60 seconds B. 3 Sets: B1: Single Arm Batwing Row x 6-8 per @ 30X1 – Rest 60 seconds B2: Alt. SA KBS x 12-16