Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

2 rds NOT for time
20 Double Unders
8 CTB Pull ups
4 Skin the cats
10 GHD SU

Metcon:

EMOM 7 min
6 SDHP (95/65)
4 Burpees
3 Box Jumps (30/24)





Strength:

Front Squat 5, 5, 3, 3, 3

Metcon:

10 rds for time
5 pull ups
7 Toes to Bar
9 Wall Ball (20/14)





Rest Day

If you have been in the gym a lot the last week or so, take today off.  Sleep-in.  Eat good food.  Take a nap.  Relax.  Go for a walk.  Get a massage.  Take an ice bath.

If you haven't been too crazy, come on in and choose one of the WODs from Monday, Tuesday, or Wednesday of this week.  If for some reason you have done all three and still feel compelled to workout, the coach will help design a metcon or skill session for you.

All normally scheduled classes will run today.

Work makes you weaker.  Rest makes you stronger.  Repeat this 1,000 times or until you are sure it is 100% correct.





Strength/Skill:

EMOM 6 mins
TNG Power Clean x 3 (125/85)
Box Jump x 3 (30/24)

Metcon:

Death By Kettle Bell Swings (53/35)

With a continuously running clock do one kettle bell swing the first minute, two kettle bell swings the second minute, three kettle bell swings the third minute... continuing as long as you are able.

Use as many sets each minute as needed.





Skill:

3 rds NOT for time
4 Wall Cimbers
6 HSPU
8 Deck Squats

Metcon:

3 rds for time
10 CTB Pull-ups
300m Row
6 DL (185#/125#)





Strength:

Overhead Squat 4x5

Metcon:

7 rds for time
20 Double Unders
7 Burpee Pullups
12 Squats






Strength:

Back Squat  5, 5, 3, 3, 3

Metcon:

21, 15, 9
Push Press (95/65)
Front Squat (95/65)





Strength:

Power Clean 4 x 5

Metcon:

C2 Rower
30 sec on/30 sec off x 5
rest 5 min
3 rds for total meters





Skill:

If you are new to inversions, work on handstands and handstand holds
If you are more experienced with handstands:
3 rds NOT for time
10 HSPU
30 Double Unders
10 strict knees to elbows

Metcon:

EMOM for 9 mins
4 Deadlift (275/185)
4 Box Jump (30/24)






Skill:

3 rds NOT for time
30 Double Unders
15 GHD SU

Metcon:

50 Push Press (65/45)
50 Back Squat (65/45)
50 Walking Lunges
50 KB Swings (53/35)
800 m run





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