The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes overhead lunge, ring dips, and box jumps.
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- Gandhi
CFWU x 2

Squats 3RM @ 90% of 172kg (380 lbs)
85, 100, 115, 130, 145, 155 (341 lbs)

Metcon:
AMRAP in 8 minutes of:
10 box jumps 24''
10 ring dips
10 overhead lunges 15kg (33lbs)
Score: 6 rounds + 3

Nice work 6am!
Squats to 139

WOD
AMRAP in 8 mins:
10 box jumps (24")
10 ring dips (sub ring rows)
10 OH lunges (15)

5 + 4
wu x 2

pause squats 20 kg (3 seconds at bottom)

WOD AMRAP in 8 of
10 box jumps (12"? (thanks Jodi!))
10 pushups
10 OH lunges (10 kg)

3 rounds plus 23
PM: Hot Tub/Stretch. Warmup. Bench Press 61kgx3 (paused on last rep). Front Squat 81kgx1. AMRAP 8: 10 Box Jumps (20") + 10 Ring Dips + 10 Overhead Lunges (10kg). Score: 5+20. Nice having Anthony suffering beside us for a change. :)
2PM: squat 240/529x1, bench 150/331x1, AMRAP8: 10 box jumps (24”), 10 ring dips, 10 overhead lunges (15kg): 6 rounds + 19 reps.
AM
4 x 50m Sprint Buildups
4 x 50m Sprints
1 x 50m Two-Legged Long Jump
2:00 Rest between efforts

Noon
C&J x 1
95-135-155-175-185-195(f)-205lbs
+
Row 3:00 on :60s off x 6
-4350m

PM
2K Jog + CFWU x 1
+
Squat x 5 to 100kg
+
AMRAP in 8 minutes of:
10 box jumps 24''
10 ring dips
10 overhead lunges 15kg
Score: 7 rounds + 4
+
2K Jog
CFWU
Squats to 30,35,40,45,50,54 x 5 (119#)
like the metric weights!
WOD:
AMRAP in 8 minutes of:
10 box jumps 20'' sub step ups
10 ring dips sub push ups
10 overhead lunges 15kg (33lbs) sub lunges
Score: 5 rounds + 13
left glut starting to act up ..... :(
Squat
108x5x3

Metcon:
AMRAP8
10 box jumps 24"
10 ring dips
10 lunges 15kg
Total: 2+12