Daily WOD

Back Squat 20 RM
then
Three rounds NFT
10 SIngle leg step up 2 KB/20″ box
10 Nordic curls

“Amanda”
9-7-5 reps for time:
Muscle ups
Squat snatch 135/95#

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Gantry Endurance WOD
5-1-4-1-3-1-2-1-1-1
5 min at 1 mile effort/ 1 min easy
4-3 min at 800 m effort/ 1 min easy
2-1 at 400 m effort/ 1 min easy

3×5 Deadlift (across)
then
3 rounds for time:
30 Kb swing 53/36
20 Burpees

Rest day

“Conga Line”

6-12-18-12-6

KB Swings 53/36#
Pullups
Push ups
Thrusters (95/65)
Burpee Box Jumps 20″

Teams of 3.
1st person goes and when they get to the Burpee Box Jumps, the next person starts the KB Swings….so on and so forth..

21-15-9 reps for time:
Sumo deadlift hi pull 95/65#
Knees to elbows
Ring dips

Front Squat
5-5-5-5-5
then three rounds not for time
Good Mornings 10 reps AHAP
GHD Sit ups 15 reps

Five rounds for time:
15 Hang Power Snatch 95/65#
400 m run

Three rounds for time:
30 Double unders
30 Wall Ball 20/14#
30 Box Jump 24/20″

Gantry Endurance WOD
10x :40 sec sprint/ :20 sec rest