Workout of the Day
“CF Open 19.3”
For time:
200-ft Dumbbell Overhead Lunges
50 Dumbbell Box Step-ups
50 Strict Handstand Push-ups
200-ft Handstand Walk
Time Cap = 10:00
Men use a 50# dumbbell and 24” box.
Women use a 35# dumbbell and 20” box.
Workout of the Day
5 Rounds for time:
21 Calorie Row
12 Burpee Box Jump Overs (24”/20”)
1 Legless Rope Climb
Workout of the Day
Find a heavy complex of:
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk
Workout of the Day
For time:
3 Rounds:
25 Wallballs (20#/14#)
5 Bar Muscle-ups
-Rest 5:00-
3 Rounds:
20 Burpee-to-bar
5 Ring Muscle-ups
Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10 Power Cleans (155#/105#)
30 Double-unders after each round
Workout of the Day
3 Rounds for time:
150-ft Walking Lunges
1 Burpee per lunge step taken
Workout of the Day
5 Rounds for time:
5 Strict Handstand Push-ups
10 Deadlifts (225#/155#)
5 Strict Handstand Push-ups
20/14 Calorie Row
Workout of the Day
Complete as many reps as possible in 10 minutes of:
3 Overhead Squats (115#/75#)
30 Double-unders
6 Overhead Squats (115#/75#)
30 Double-unders
9 Overhead Squats (115#/75#)
30 Double-unders
Etc.
Workout of the Day
Power Clean 5-5-3-3-3-1-1-1-1 reps
Workout of the Day
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
