Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
3 rds NOT for time
40 double unders
1 legless rope climb
8 strict HSPU

B.
7 rds
7 burpees
7 KB swings (53/35)
7 OHS (45/35)


Wednesday preview:

A.
Bench Press
5, 4, 3, 2, 1

B.
12, 9, 6
Clean (BW)
CTB pu





A.
EMOM 8 min
Min 1 10 ring rows
Min 2 10 push ups
EMOM 8 min
Min 1 10 GHD su
Min 2 5 cleans (75% bw)
EMOM 8 min
Min 1 row cal (15/12)
Min 2 15 wall ball (20/14)

B.
In 10 min build to a heavy deadlift


Tuesday preview:

A.
3 rds NOT for time
40 double unders
1 legless rope climb
8 strict HSPU

B.
7 rds
7 burpees
7 KB swings (53/35)
7 OHS (45/35)





Mobility 4:00pm


Monday preview:
A.
EMOM 8 min
Min 1 10 ring rows
Min 2 10 push ups
EMOM 8 min
Min 1 10 GHD su
Min 2 5 cleans (75% bw)
EMOM 8 min
Min 1 row cal (15/12)
Min 2 15 wall ball (20/14)

B.
In 10 min build to a heavy deadlift





A.
In teams of 2 w/1 partner working at a time:
AMRAP 20 min
20 push-ups
20 med ball situps (20/14)
20 OH walking lunge steps (45/35)
then
rest 5 min
then
100 cal row



Sunday preview:
Mobility 4:00pm





A.
"17.3"

Prior to 8:00, complete:
3 rds
6 CTB pu
6 squat snatches (95/65)
Then, 3 rds
7 CTB pu
5 squat snatches (135/95)
**Prior to 12:00, 3 rds*
8 CTB pu
4 squat snatches (185/135)
**Prior to 16:00, 3 rds*
9 CTB pu
3 squat snatches (225/155)
**Prior to 20:00, 3 rds*
10 CTB pu
2 squat snatches (245/175)
Prior to 24:00, 3 rds
11 CTB pu
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.



Saturday preview:
A.
In teams of 2 w/1 partner working at a time:
AMRAP 20 min
20 push-ups
20 med ball situps (20/14)
20 OH walking lunge steps (45/35)
then
rest 5 min
then
100 cal row





Choose from:

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


Friday preview:
A.
"17.3"





A.
In 12 min build to a heavy deadlift

B.
4 rds
10 Power Cleans (115/85)
15 toe-to-bar
20 burpees



Thursday preview:
Choose from:

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





A.
Back squat 3, 3, 3, 3, 3, 3, 3

B.
EMOM 8 min
1 clean


Wednesday preview:

A.
In 12 min build to a heavy deadlift

B.
4 rds
10 Power Cleans (115/85)
15 toe-to-bar
20 burpees





A.
5 rds NOT for time
Max set UB double unders
2 rope climbs
3 muscle ups
15 GHD SU
20 OH walking lunge steps

B.
3 x 45 sec hollow hold
rest as needed btw sets


Tuesday preview:

A.
Back squat 3, 3, 3, 3, 3, 3, 3

B.
EMOM 8 min
1 clean





Mobility 4:00pm


Monday preview:
A.
5 rds NOT for time
Max set UB double unders
2 rope climbs
3 muscle ups
15 GHD SU
20 OH walking lunge steps

B.
3 x 45 sec hollow hold
rest as needed btw sets





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