Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

 
EMOM 7 min
3 muscle ups UB

Metcon:

21, 15, 9
Full squat cleans (125/85)
Pull ups





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Skill:

EMOM 6 min
20 double unders

Metcon:

"Chelsea"

5 pull ups
10 push ups
15 squats
Every minute on the minute for 30 minutes or until you fail to complete a round in 60 seconds.





Skill:

3 rds NOT for time
3 turkish get ups/arm
10 ring dips
15 goblet squats (heavy)



Metcon:

4 Sets
row 30 sec on/rest 30 sec x 4
Rest 5 min





Metcon:

 
100 double unders
80 squats
60 HRPU
40 toes to bar
20 burpees
1200 m run





Skill:

EMOM 8 min
2 TNG power clean
2 front squat

Metcon:

5 rds for time
15 kb swings (53/35)
15 OHS (115/85)







Strength:

Deadlift 5, 5, 5, 3, 3, 3, 2, 2, 1

Metcon:

AMRAP 8 min
7 burpees
7 med ball su
20 double unders





Today is Chris Kent's wedding day.  Best brother!  We love you.

Skill:

3 rds NOT for time
10 med ball cleans
10 HSPU
10 deck squats

Metcon:

3 rds for time
30 push ups
30 goblet squats
30 deadlifts

 





Strength:

In 15 minutes build to a heavy power clean

Metcon:

4 min AMRAP
2 muscle ups
4 kettle bell swings

rest exactly 4 min

2 min AMRAP
box jumps





Skill:

EMOM for 6 min
3 burpees
3 over the box jumps
3 burpees

Metcon:

50 thursters 95/65
1 mile run







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