Workout of the Day

Workout of the Day REST DAY

For a video breakdown of today’s WOD, click here Workout of the Day A. 10 minutes of Freestanding Handstand Practice or Headstand Practice B. TGU x 20 – Alt sides every 2 reps. Stay smooth & steady C. Complete 5 Rounds for time of: Chin Up x 5 (Supinated) Perfect Push Up x 10 Double

For a video breakdown of today’s WOD, click here Workout of the Day A. 2 Sets: Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 – Left Fire Hydrant x 5 – Left Walking Lunge 25ft Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 – Right Fire Hydrant x 5

For a video breakdown of today’s WOD, click here Workout of the Day A. 4 Sets: A1: Kickstand Squat w SA Front Rack Hold x 6-8 per @ 2011 – Rest 10 seconds between sides then Rest 45 seconds A2: KB Windmill x 3-4 per @ 3011 – Rest 10 seconds between sides then Rest

Workout of the Day A. 4 Sets: Run 300m @ 80% 300m @ 50% 600m @ 80% 100m walk recovery *5200 total meters

Workout of the Day For Time: SA Alternating Devils Press x 30 Run 1 Mile Double Under x 120 OR In teams of 2, partners alternate full rounds to complete 10 rounds (5 each) of: SA Devils Press x 6 Run 400m Double Under x 24

For a video breakdown of today’s WOD, click here Workout of the Day Accumulate the following: 2 minutes – L-Sit 3 minutes – Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm) 4 minutes – Front Scale, Back Scale, Single Leg Balancing. For Time: Single DB Alt. Box Step Up x 200

Workout of the Day REST DAY

For a video breakdown of today’s WOD, click here Workout of the Day A. 3 Sets: A1. Banded Face Pull or Reverse Fly x 10-12 A2. Russian Push Up x 10 or Hi/Lo Plank 45 seconds A3. Prisoner Good Morning x 10-12 B. 2 Sets: Heels Elevated Squat x 5 @ 3011 – Rest 10-15

For a video breakdown of today’s WOD, click bere Workout of the Day A. 3 Sets: A1. Alternating 3pt Hip Bridge x 10 A2. Alt. Cossack Squat x 10 A3.Hollow Rocks/Hold x 30 seconds B. EMOM for 20 (5 Sets) Station 1 – Double Under x 30 + Plate GTO x 10 Station 2 –