Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 101116



Thursday preview:
Choose from:

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





A.
5 rds
Hang power snatch, Hang snatch, OHS x 2

B.
AMRAP 7 min
5 box jumps
10 wall ball (20/14)
25 double unders


Wednesday preview:

A.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 101116





A.
Back squat
4 x 7

B.
AMRAP 12 min
3 deadlifts (150% BW)
6 push-ups
9 squats


Tuesday preview:

A.
5 rds
Hang power snatch, Hang snatch, OHS x 2

B.
AMRAP 7 min
5 box jumps
10 wall ball (20/14)
25 double unders





CLOSED


Monday preview:
A.
Back squat
4 x 7

B.
AMRAP 12 min
3 deadlifts (150% BW)
6 push-ups
9 squats





A.
In teams of 3 w/1 person working at a time:
3 rds
150 cal row
50 box jumps
50 deadlift (225/145)
50 cleans (135/95)
then
max cal ski
40 min time cap


Sunday preview:
CLOSED

 





A.
In 15 minutes build to a heavy snatch

B.
"15.3"
AMRAP 14 min
7 muscle-ups
50 wall-ball (20/14)
100 double unders

compare with 031315


Saturday preview:

A.
In teams of 3 w/1 person working at a time:
3 rds
150 cal row
50 box jumps
50 deadlift (225/145)
50 cleans (135/95)
then
max cal ski
40 min time cap





Choose from:

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



Friday preview:
A.
In 15 minutes build to a heavy snatch

B.
"15.3"
AMRAP 14 min
7 muscle-ups
50 wall-ball (20/14)
100 double unders

compare with 031315





A.
Back squat
5 x 8 60%

B.
Push Press
1.1.1.1.1.1

C.
Optional cashout
SLDL
1.1.1.1.1



Thursday preview:
Choose from:

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





A.
5 rds
Clean Cluster
3.2.1
rest 15 sec btw clusters and 2 min btw rds

B.
21, 15, 9
Wall ball (20/14)
Toe-to-bar


Wednesday preview:

A.
Back squat
5 x 8 60%

B.
Push Press
1.1.1.1.1.1

C.
Optional cashout
SLDL
1.1.1.1.1





A.
Bench Press
7 x 2

B.
2 rds
500m row
rest 3 min


Tuesday preview:

A.
5 rds
Clean Cluster
3.2.1
rest 15 sec btw clusters and 2 min btw rds

B.
21, 15, 9
Wall ball (20/14)
Toe-to-bar





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