WOD

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strength 8 Tempo Kettlebell Sumo Deadlifts 4 Dragon Flies *12 minute clock *Aim to complete 4-5 rounds B. 18 minute AMRAP 2.4.6.8.10… Sumo Deadlifts T2B Box Jumps *In Teams of 2 *Buy in each round with 3 burpees per partner Beg - 95/65 | HKR Int - 135/95 | Kipping K2C Adv - 185/125 | T2B Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY For Time 400m Row 40 Single-Arm KB Swings 600m Row 60 KB Deadlifts 800m Row 80 KB Box Step-ups 1,000m Row 150m KB Farmers Carry *30 minute time cap Finisher Ab Tabata

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. 15 Minute EMOM 1st - 5 Bench Press 2nd - 16 DB Alternating One-Arm OH Lunges 3rd - Rest *May increase weight on bench as technique remains B. 15 Minute AMRAP Buy in… 50 DB Floor Press w/hips elevated 2 Man Makers 150m Run 20 Double-Unders *Every round, increase Man Makers by 2 *Score rounds and reps completed Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 30 Minute AMRAP "Feeling Lucky" 100 DB Strict Press / P2 Planks 50 Burpee Squat Tuck Jumps 100 TRX Bicep Curls / P2 Planks 50 Squat Clean Thrusters 100 TRX

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY For Time: 1,000 Meter Row 50/35 Calorie Assault Bike 1,000m Sandbag Run 40 Dumbbell Box Step-Ups (24/20") 50/35 Calorie Ski 40 Dips / Box Dips *30 minute time cap Finisher Hand Release Push-up Tabata

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY "Saman" 8 Rounds for Time: 13 Deadlifts 17 Wall Ball Shots 400 meter Run Beg - 115/75lb | 14/10lb | 200m Run Int - 135/95lb | 20/14lb Adv - 185/125lb | 20/14lb *40 minute time cap Frequency Fitness Mount Pleasant – Community WORKOUT OF THE DAY 28 Minute AMRAP Buy in… 300m DB Farmers Carry 40 DB Deadlifts 10 Synchronized Burpees over DB 40 TRX Tricep Extensions / Bicep Curls 10 Synchronized Burpees over DB Cash out… 300m DB OH Carry *In Teams of 2 *Cash out happens at the 28 minute mark

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY OPEN WORKOUT 20.5 For Time, Partitioned anyway 40 Muscle ups 80 Cal Row 120 WBS 20 Min TIme Cap RX - Men - 20-lb ball to 10 ft target     Women - 14-lb ball to 9ft target Scaled - Men - 14-lb ball to 10 ft target,                         -Chin over bar Pull ups             Women - 10-lb ball to 9 ft target                            -Chin Over bar Pull Ups Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Leave It To Me" - For Time 2 Minute Decline Plank Hold (ea.) 80 DB Snatches 80 DB Lunges 300m Run 2 Minute Decline Plank Hold (ea.) 80

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Interval Training (5 rounds) 2 Rope Climbs 15 Kettlebell Swings Time remaining – Max Row Calories *3 min on : 3 min off *Score max calories at the end of 5 rounds *Reset the rower after each attempt (everyone always starts at 0) Beg - Choose weight Int - 53/45lb Adv - 70/53lb Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY With a 30 Minute Clock At the 0:00… 1,000m Row Then, AMRAP the following: 21 DB Sumo Deadlifts 15 Weighted Sit-ups w/Press 9 Low TRX Rows / Pull-ups Then, at the 25:00… 1,000m Run Finisher Every :15 for 2 minutes: