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400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Lumberjack"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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crossfit, deadlift, deadlifts, ring muscle-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Buzz Kill"

5 Rounds

7 Ring Muscle-Ups

11 Deadlifts 205/175

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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assault bike, crossfit, deadlifts, training, wod, workouts -

WOD (Workout of the Day) 

"Fun House"  

3 Rounds

30 Calorie Bike

7 Deadlifts 250/180

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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amrap, box jumps, crossfit, deadlifts, power cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Temple of Doom"  

AMRAP 9

9 Deadlifts 155/115

11 Box Jumps 24/20

9 Power Cleans 155/115

Incorporated Energy Systems in WOD: Phosphagen, Glycolytic 

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amrap, burpees, crossfit, deadlifts, training, wod, workouts -

WOD (Workout of the Day) 

"Food Truck"  

3x4 min AMRAPS

4 Min AMRAP

7 Deadlifts 185/155

12 Burpees

Rest 4 Minutes

Same AMRAP scheme, increase weight to 205/175

Rest 4 Minutes

Last AMRAP, increase weight to 225/195

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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