Workout of the Day

Workout of the Day

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Workout of the Day postings


Choose from:

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



Thursday preview:
A.
In 14 min build to a heavy back squat

B.
21, 15, 9
STO (95/65)
Pull-ups





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

compare with 012617


Wednesday preview:
Choose from:

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





A.
Deadlift
1.1.1.1.1.1.1

B.
30 GHD su


Tuesday 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

compare with 012617





Mobility 4:00pm


Monday preview:
A.
Deadlift
1.1.1.1.1.1.1

B.
30 GHD su





A.
In teams of 2 w/partners alt movements:
AMRAP 24 min
400m run
15 pull-ups
15 OHS (95/65)


Sunday preview:
Mobility 4:00pm





A.
Farmer carry
5 x 60'

B.
EMOM 12 min
10 burpee


Saturday preview:
A.
In teams of 2 w/partners alt movements:
AMRAP 24 min
400m run
15 pull-ups
15 OHS (95/65)





A.
EMOM 8 min
2 cleans (BW)
EMOM 8 min
4 box jumps (36/31)
EMOM 8 min
8 HSPU
EMOM 8 min
1 deadlift, 1 GTS, 1 STO



Friday preview:
A.
Farmer carry
5 x 60'

B.
EMOM 12 min
10 burpee





A.
In 15 min build to a heavy OHP

B.
400m run
40 double unders
40 wall ball (20/14)



Thursday preview:
A.
EMOM 8 min
2 cleans (BW)
EMOM 8 min
4 box jumps (36/31)
EMOM 8 min
8 HSPU
EMOM 8 min
1 deadlift, 1 GTS, 1 STO





A.
Front squat
5 x 3

B.
30, 20, 10
GTO (75/55)
Burpee


Wednesday preview:
A.
In 15 min build to a heavy OHP

B.
400m run
40 double unders
40 wall ball (20/14)





A.
Deadlift
8 x 3

B.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 040317


Tuesday preview:
A.
Front squat
5 x 3

B.
30, 20, 10
GTO (75/55)
Burpee





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