Workout of the Day

Workout of the Day

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Workout of the Day postings


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

compare with 101016

B.
21, 15, 9
OHS (95/65)
CTB pu


Tuesday preview:

A.
In 20 minutes build to a heavy clean

B.
AMRAP 9min
9 squat
6 HSPU
3 OTB jumps (24/20)





Mobility 4:00pm


Monday preview:
A.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 101016

B.
21, 15, 9
OHS (95/65)
CTB pu





A.
In teams of 2 w/ 1 partner working at a time:
The Mashup (15.5 - 16.5 - 17.5)
27, 21, 15, 9 (95/65)
Row cal
Thrusters
21, 18, 15, 12, 9, 6, 3
Thrusters
Burpees
10 rds
9 thrusters
35 double unders


Sunday preview:

Mobility Jam 
Noon to 4:00pm





A.
3 rds NOT for time
1 legless rope climb
8 deficit HSPU
3 bar muscle-ups

B.
"DT"
5 rds
12 deadlift (155/105)
9 HPC
6 push jerk


Saturday preview:

A.
In teams of 2 w/ 1 partner working at a time:
The Mashup (15.5 - 16.5 - 17.5)
27, 21, 15, 9 (95/65)
Row cal
Thrusters
21, 18, 15, 12, 9, 6, 3
Thrusters
Burpees

10 rds
9 thrusters
35 double unders





A.
10k row

compare w/ 012216


Friday preview:

A.
3 rds NOT for time
1 legless rope climb
8 deficit HSPU
3 bar muscle-ups

B.
"DT"
5 rds
12 deadlift (155/105)
9 HPC
6 push jerk





A.
10 cleans (95/65)
15 wall ball (20/14)
20 cleans
15 wall ball
30 cleans
15 wall ball
40 cleans
15 wall ball
50 cleans
15 wall ball



Thursday preview:
A.
10k row

compare w/ 012216





A.
Back squat
3 x 3

B.
AMRAP 9 min
5 burpees
6 db snatch alt arm (45/35)
7 box jumps (24/20)


Wednesday preview:

A.
10 cleans (95/65)
15 wall ball (20/14)
20 cleans
15 wall ball
30 cleans
15 wall ball
40 cleans
15 wall ball
50 cleans
15 wall ball





A.
20 min skill session

B.
50 double unders
500m row
500m ski



Tuesday preview:
A.
Back squat
3 x 3

B.
AMRAP 9 min
5 burpees
6 db snatch alt arm (45/35)
7 box jumps (24/20)





Mobility 4:00pm


Monday preview:
A.
20 min skill session

B.
50 double unders
500m row
500m ski





A.
In teams of 3 with 1 person working at a time:
50 burpees
50 box jumps (24/20)
50 deadlift (225/155)
40 burpees
40 box jumps
40 deadlift
30 burpees
30 box jumps
30 deadlift
20 burpees
20 box jumps
20 deadlift
10 burpees
10 box jumps
10 deadlift
26 min time cap



Sunday preview:
Mobility 4:00pm





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