Workout of the Day

Workout of the Day

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Workout of the Day postings


MOBILITY 4:00pm


Monday preview:
A.
In 20 min build to a heavy C&J

B.
3 rds
10 pull-ups
10 OHS (95/65)





A.
OHS
5 x 2

B.
"TailPipe" courtnesy of Gym Jones
3 rds
P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB



Sunday preview:
MOBILITY 4:00pm





A.
AMRAP 20 min
10 ring muscle-ups
50 cal row
50 toe-to-bar
25 GTO (75/55)
25 OTB jumps (24/20)
50 double unders


Saturday preview:
A.
OHS
5 x 2

B.
"TailPipe" courtnesy of Gym Jones
3 rds
P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB





Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery



Friday preview:
A.
AMRAP 20 min
10 ring muscle-ups
50 cal row
50 toe-to-bar
25 GTO (75/55)
25 OTB jumps (24/20)
50 double unders





A.
EMOM 5 min
10 OHP

B.
21, 15, 9
Power cleans (115/85)
Wall ball (20/14)


Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery





A.
Deadlift
8 x 3

B.
30 GHD su


Wednesday preview:
A.
EMOM 5 min
10 OHP

B.
21, 15, 9
Power cleans (115/85)
Wall ball (20/14)





A.
EMOM 30 min
Min 1 15 cal row
Min 2 15 burpee


Tuesday preview:
A.
Deadlift
8 x 3

B.
30 GHD su





Mobility 4:00pm


Monday preview:
A.
EMOM 30 min
Min 1 15 cal row
Min 2 15 burpee





A.
In teams of 3 w/ 1 partner working at a time:
100 cal row
1 mile run (divided into 400m)
100 STO (95/65)
100 OHS
1 mile run (divided into 400m)
100 cal row


Sunday preview:
Mobility 4:00pm





A.
Ladder 1-15
Wall Ball (20/14)
Burpee
Box jump (24/20)
Time cap 30 min


Saturday preview:
A.
In teams of 3 w/ 1 partner working at a time:
100 cal row
1 mile run (divided into 400m)
100 STO (95/65)
100 OHS
1 mile run (divided into 400m)
100 cal row





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