Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility 4:00pm


Monday preview:
A.
Bench Press
7 x 2

B.
2 rds
500m row
rest 3 min





A.
In teams of 3 with only 1 partner working at a time:
3 rds
750m row
45 wall ball (20/14)
200 double unders
then
rest exactly 3 min
3 rds
30 burpee
30 wall balls
30 kb swings (62/44)
then
Max rep thrusters (45#)
40 min time cap

compare 030715


Sunday preview:
Mobility 4:00pm





A.
"13.4"
AMRAP 7 min
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
12 C&J
12 T2B
15 C&J
15 T2B
18 C&J
18 T2B
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

compare with 032913


Saturday preview:

A.
In teams of 3 with only 1 partner working at a time:
3 rds
750m row
45 wall ball (20/14)
200 double unders
then
rest exactly 3 min
3 rds
30 burpee
30 wall balls
30 kb swings (62/44)
then
Max rep thrusters (45#)
40 min time cap

compare 030715





A.
To completion
rest 6 min
6 min AMRAP
rest 6 min
3 min AMRAP
40 wall ball (20/14)
35 UB double unders
30 sit-ups
25 OHP (45/35)
20 KB swings (53/35)
15 OHS
10 MU


Friday preview:

A.
"13.4"
AMRAP 7 min
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
12 C&J
12 T2B
15 C&J
15 T2B
18 C&J
18 T2B
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

compare with 032913





Choose from:

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


Thursday preview:

A.
To completion
rest 6 min
6 min AMRAP
rest 6 min
3 min AMRAP
40 wall ball (20/14)
35 UB double unders
30 sit-ups
25 OHP (45/35)
20 KB swings (53/35)
15 OHS
10 MU





A.
AMRAP 8 min
5 deadlifts (275/205)
10 burpees
5 over the box jumps (24/20)



Wednesday preview:
Choose from:

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





A.
In 15 min build to a heavy OHP x 2, PP, PJ

B.
AMRAP 7 min
9 power snatch (50% BW)
6 box jumps (24/20)
3 HSPU


Tuesday preview:

A.
AMRAP 8 min
5 deadlifts (275/205)
10 burpees
5 over the box jumps (24/20)





Mobility 4:00pm


Monday preview:

A.
In 15 min build to a heavy OHP x 2, PP, PJ

B.
AMRAP 7 min
9 power snatch (50% BW)
6 box jumps (24/20)
3 HSPU





A.
In teams of 3 w/ 1 partner working at a time:
AMRAP 36 min
1k row
5 burpee MU
500m ski
5 burpee MU
100 WB (20/14)
5 burpee MU
500m ski
5 burpee MU
1k row



Sunday preview:
Mobility 4:00pm





A.
In 14 min build to a heavy split jerk

B.
10 - 1
Cleans (95/65)
HSPU
Front Rack Lunge Steps (alt legs)


Saturday preview:

A.
In teams of 3 w/ 1 partner working at a time:
AMRAP 36 min
1k row
5 burpee MU
500m ski
5 burpee MU
100 WB (20/14)
5 burpee MU
500m ski
5 burpee MU
1k row





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