Daily Workout

For time:

Run 5k (Chophouse)

Compare to 4.23.19 on Wodify or HERE

“Remember then: there is only one time that is important – Now! It is the most important time because it is the only time when we have any power.”~Leo Tolstoy

“Power Snatch Annie”

50-40-30-20-10 of: 

Double Unders
Ab Mat Sit Ups

-Must complete 5 Power Snatches (135/95) after each set, the workout ends with Power Snatches

1) EMOM 12 minutes:

Minute 1- 3 Front Squats
Minute 2- 6 Back Squats

(Must use the same load on front and back squats)

“Don’t complain about something you CAN change.”

As many rounds and reps as possible in 14 minutes of: 

6 DB One Arm Snatches (50/35…Left)
6 Overhead DB Lunge Steps (50/35…Left)
6 DB One Arm Snatches (50/35…Right)
6 Overhead DB Lunge Steps (50/35…Right)}
12 Kipping Handstand Push Ups
200 M Run

1) Every minute on the minute for 10 minutes:

Minute 1- Strict Pull Ups
Minute 2- Strict Bar Dips

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.”~World Health Organization, 1948

5 minutes to complete the following:

10-9-8-7-6-5-4-3-2-1 reps of:

Russian KB Swings (AHAP)
Burpees

Post times if you complete the cycle within 5 minutes. If you do not complete it, post rounds completed.

Compare to HERE

1) Deadlift 5-5-5-5-5 (climbing)

“Humility is to make a right estimate of one’s self.”~Charles Haddon Spurgeon

Rest Day

Teams of 2 complete the following:

2 rounds of:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (as a team)
Max Tire Flips (as a team)
Rest 3 minutes between rounds

1) Devote 10 minutes to one specific skill

“It is when our hearts are stirred that we become most aware of what they contain.”~Andy Stanley

For time:

800 M Run (MMS)
30 Hang Cleans (185/125)

1) Front Squat 4×3 (across)
-Complete a 3 second pause on 1st rep of each set 

Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him and he will direct your paths.~Proverbs 3:5-6