Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:
2 rds NOT for time
10 HSPU
10 pistols
10 CTB PU

Metcon:

"11.5"
20 min AMRAP
5 Power Clean (145/100)
10 Toes to bar
15 Wall ball (20/14)



Strength:

BS 6 x 3
HH Clean 5 x 3
Snatch 5 x 3 or intro

Cashout (optional):
50 GHD SU



Skill:

10 bounding bj (24/20)
5-7 MU UB
8 deck squats

Metcon:

6 rds
In 2 min
10 OHS (115/85)
max rep DU for remainder of time
rest 2 min



Classes at 9:00 am, 10:00am, and 4:00pm ONLY!

Strength:

Snatch

Metcon:
Partner WOD
In teams of 2 with only 1 person working at a time:
5 rds
30 front squat (95/65)
40 wall ball (20/14)
50 du
60 med ball su (20/14)




Closed



Skill:

EMOM 6 min
40 du

Metcon:

"11.4"
AMRAP 10 min
60 Bar-facing burpees
30 OHS (120/90)
10 MU



Strength:

Snatch intro
OHP 5 x 3
FS 8 x 3
HH Clean 5 x 3



Skill:

3 rds NOT for time
10 kipping HSPU
6 MU
50 DU

Metcon:

Row 2000m, 1000m, 500m, 250m
rest as needed btw rows




CLASSES AT 9:00, 10:00, 5:00, & 6:00 ONLY

Strength:

Back squat 5, 3, 2, 5, 3, 2

Metcon:

7 rds
10 kb swings (53/35)
10 pull ups
10 pistols (alt legs)
 





Classes at 9, 10, 4, and 5 ONLY

Strength:

HH Clean 5x3


Metcon:
Partner WOD
In teams of 2 with only 1 person working at a time:
5 rds
20 burpees
60 du
30 t2b
50 dl (135/95)



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