Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 2 w/ only 1 person working at a time:
AMRAP 17 min
20 pull-ups
20 box jumps (24/20)
20 UB double unders
then
rest 10 minutes
then
AMRAP 10 min
5 muscle-ups
15 toe-to-bar
10 strict HSPU


Sunday preview:
Mobility 4:00pm





A.
Bench Press
5 x 2

B.
EMOM 18 min
Min 1 10 burpee
Min 2 10 OHS (95/65)
Min 3 1 legless rope climb


Saturday preview:

A.
In teams of 2 w/ only 1 person working at a time:
AMRAP 17 min
20 pull-ups
20 box jumps (24/20)
20 UB double unders
then
rest 10 minutes
then
AMRAP 10 min
5 muscle-ups
15 toe-to-bar
10 strict HSPU





A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

compare with 102115


Friday preview:

A.
Bench Press
5 x 2

B.
EMOM 18 min
Min 1 10 burpee
Min 2 10 OHS (95/65)
Min 3 1 legless rope climb





Choose from:

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


Thursday preview:

A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

compare with 102115





**Classes at 6, 7, 8:30am, Noon.  ONLY 1 afternoon class at 5:45pm!

A.

Valentine's Day Partner WOD

In teams of 2 working with love:
AMRAP 2 x 14 min
100 partner WB (20/14)
80 alt Deadlifts (50% team BW)
60 OTP burpee
40 Med ball partner sit-ups
20 partner deck squats



Wednesday preview:
Choose from:

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





A.
5 rds NOT for time:
8-10 kipping HSPU
1-2 rope climbs
12-20 ghd su
6-12 knee-to-elbow
12-25 STO (65/45)


Tuesday preview:

A.
Valentine's Day Partner WOD

In teams of 2 working with love:
AMRAP 2 x 14 min
100 partner WB (20/14)
80 alt Deadlifts (50% team BW)
60 OTP burpee
40 Med ball partner sit-ups
20 partner deck squats





Mobility 4:00pm


 Monday preview:
A.
5 rds NOT for time:
8-10 kipping HSPU
1-2 rope climbs
12-20 ghd su
6-12 knee-to-elbow
12-25 STO (65/45)
 





A.
A.
In teams of 2 w/ partners alternating movements:
AMRAP 12 min
10 HSPU
10 KB swings (53/35)
10 toe-to-bar
then
rest 10 min
then
AMRAP 12 min
30 double unders
12 box jumps (24/20)
12 OHS (95/65)



Sunday preview:
Mobility 4:00pm


compare with 011715





A.
OHP
5 x 2

B.
7 rds
7 pull-ups
7 burpees
200m row


Saturday preview:

A.
In teams of 2 w/ partners alternating movements:
AMRAP 12 min
10 HSPU
10 KB swings (53/35)
10 toe-to-bar
then
rest 10 min
then
AMRAP 12 min
30 double unders
12 box jumps (24/20)
12 OHS (95/65)





Choose from:

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



Friday preview:
A.
OHP
5 x 2

B.
7 rds
7 pull-ups
7 burpees
200m row





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