WOD's - Workouts of the Day

Conditioning

2RFT
15/10 Cal Bike
15/10 Cal Row
12 Squat Cleans (115/80)

“Lead Foot”

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups

8:00 EMOM

Minute 1 – 0:40 Hollow Hold
Minute 2 – 0:40 Superman Hold

8:00 AMRAP

6 Thrusters (95/65)
6 Bar Facing Burpees

Skill

Wall Squat

followed by…

“Double or Nothing”

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

“Fight Gone Bad”

3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

“Friend Zone”

Teams of 2
AMRAP 20
10/8 Calorie Assault Bike
12/9 Calorie Row 
9 Pull-ups

“Dumb Down”

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

Conditioning

4:00 AMRAP
65/50 Cal Bike
30 DUs
Max Burpees

Rest 4:00

4:00 AMRAP
50/35 Cal Bike
30 DUs
Max Burpees

Rest 4:00

4:00 AMRAP
35/20 Cal Bike
30 DUs
Max Burpees

Rest 4:00

4:00 AMRAP
20/10 Cal Bike
30 DUs
Max Burpees