Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility 4:00pm


Monday preview:
A.
"Jackie"
Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 020817





A.
In teams of 2 w/ partners alt movements
AMRAP 22 min
200m run
8 HSPU
8 CTB pu
8 toe-to-bar
8 deck squats


Sunday preview:
Mobility 4:00pm

 





A.
In 14 minutes build to a heavy 2 rep OHS

B.
21, 18, 15, 12, 9, 6, 3
Wall ball (20/14)
Cal row



Saturday preview:
A.
In teams of 2 w/ partners alt movements
AMRAP 22 min
200m run
8 HSPU
8 CTB pu
8 toe-to-bar
8 deck squats





A.
Bench press
5 x 8 02X2

B.
In teams of 2 w/ partners alt 400s
Run 2400m
*teams must complete 100 pull-ups during the rest periods.



Friday preview:
A.
In 14 minutes build to a heavy 2 rep OHS

B.
21, 18, 15, 12, 9, 6, 3
Wall ball (20/14)
Cal row





A.
Back squat
4 x 7 02X1

B.
1k ski erg



Thursday preview:
A.
Bench press
5 x 8 02X2

B.
In teams of 2 w/ partners alt 400s
Run 2400m
*teams must complete 100 pull-ups during the rest periods.





A.
On a 3 min clock
5 rds
10 burpees
5 box jumps (31/27)
3 deadlifts (200% BW)

B.
20 min skill session



Wednesday preview:
A.
Back squat
4 x 7 02X1

B.
1k ski erg





*** 9:00am ONLY***
Happy Labor Day!  We will have a partner WOD at 9:00am.  No other classes today.

A.
"The Twelve Labors of Hercules"
In teams of 2 w/1 partner working at a time:
10 Pull-ups
20 Med ball cleans (20/14)
30 Toe-to-bar
40 Stationary OH lunges w/med ball
50 Push-ups
60 Partner med ball su
70 Calorie row
80 Partner wall balls
90 Box jumps (24/20)
100 Med ball front squats
110 Double-unders
1200m Partner med ball run
Each team will have 1 med ball which may not rest on the ground during the workout. If the med ball touches the ground (when not being used), each team member must perform 12 burpees.


Tuesday preview:
A.
On a 3 min clock
5 rds
10 burpees
5 box jumps (31/27)
3 deadlifts (200% BW)

B.
20 min skill session





CLOSED


Labor Day preview:

*** Holiday partner WOD at 9:00am ONLY***
Find a partner and kickoff Labor Day at the gym.





A.
In teams of 3 w/partners rotating every 10 reps:
120 burpees
120 squats
120 pull-ups
120 wall ball (20/14)
120 cal ski
120 KB swings (62/44)


Sunday preview:
CLOSED





A.
In 14 minutes build to a heavy deadlift

B.
5 rds
10 back squat (BW)
10 med ball su (20/14)


Saturday preview:
A.
In teams of 3 w/partners rotating every 10 reps:
120 burpees
120 squats
120 pull-ups
120 wall ball (20/14)
120 cal ski
120 KB swings (62/44)





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