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Workout of the Day : [ GRUNT WORK ] For Time!

- 1,000 Box Step Ups

Scaled as needed. Post scores in comments.

If you don’t have a box, find something else to step up on that will hold your weight. We will not be held responsible for any broken furniture. You may use a very sturdy coffee table, couch, a bathtub, or stairs in/around your house. Obviously, if you use stairs, you may want to skip a step or 2 to increase the height of your step-up. Alternate leg every rep, turn up the music, pick a pace you can maintain, and get to work. Simple is effective.

FULLY RECOVERY and do PART 2 WOD anytime today. Should not be immediately after Part 1.

Part 2 : Get a stopwatch, leave your house and enjoy the weather. Run out 7 minutes. At the 7 minute mark, turn around and go the exact same path back to your starting point. On your return, you are not allowed to look at the stopwatch whatsoever. DON’T CHEAT! Pick a pace you think you can manage and maintain the entire workout. Don’t stop moving, don’t slow down, don’t speed up. As soon as you get back to your starting point, stop the stopwatch. Your score is however many seconds you were over/under 7 minutes going back. The lower the score, the better! This will teach you how to manage your breathing, pace, and be in complete control of your workout. GOOD LUCK!

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STRENGTH : Odd Object Carry (3:2:2:1:1)

- 3MIN ON : 2 MIN REST

- 2 MIN ON : 1 MIN REST

- 1 MIN ON

Midline training. Find the heaviest thing you can pick up and hold onto while standing tall and keeping your core engaged and tight. Butts squeezed! For example, a piece of furniture. Hold up 1 side of the couch or bed. If that’s not heavy enough, give someone in your house a piggyback ride while holding onto this odd object.

WOD : 5 Rounds For Time!

- 30 Double Unders / Penguin Taps

- 15 Thrusters *

- 10 Tuck Ups / V-Ups

Penguin Taps : Must keep hands on the sides and while jumping, tap the side of your thighs twice while mid-air before feet touches the ground.

For Thrusters, may use something in house like milk/water jugs or weighted backpack in both hands. If object is really heavy, then do 6 with left arm and 6 with right arm. Feel free to fill up 2 purses and use those for thrusters 💁🏻‍♀️

[ HOME VERSION ]
STRENGTH: 10-MIN EMOM ( NOT SCORED )

4-6 Strict Inverted Press

( Pick a position that will challenge you. You may opt to do a Pike Push Up. Having your butt in the air in a downward dog position, bend elbows so that your head touches the ground or as far as possible. Slightly bend knees to scale the difficulty of the movement. Go into HSPU for advanced or stack objects to create deficit. )

WOD: 20-MIN EMOM (25sec WORK : 35sec REST)

ODD - 25 sec to complete 7 +(10) Burpees, Then Max Jumping Squats.

EVEN - 25 sec to complete 14 +(20) Jumping Lunges, Then Max Jumping Squats.

SCORE = Total Jumping Squats.

Target = 100+

Scale as needed. Submit scores to group page.

STRENGTH : 10-MIN EMOM

- 2 Deadlifts

- 1 Clean High Pull

- 1 Power Clean ( @ 90% )

WOD : 10-MIN AMRAP

- 50 Double Unders

- 30 WB Shots (20/14)

- 10 Burpees Over WB

STRENGTH : 8 Rounds

- 3 Pause OHS ( @ 70% )

3 second pause per rep while remaining active in bottom of squat.

Partner WOD : 15-MIN AMRAP

Buy-IN of...

- 200 Push Ups

- 100 Pull Ups

Then, Max ROW (alt every 250m)

Score = Total Distant