Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

EMOM 6 min
30 du

Metcon:

AMRAP 20 min
2 wall climbers
6 burpee bj (24/20)
8 pull ups
10 squats



Skill:

3 rds NOT for time
50 DU
12- 16 pistols
3 MU

Metcon:

5 min AMRAP
5 STO (95/65)
10 Burpees
rest exactly 5 min
4 min AMRAP
5 OHS (95/65)
7 CTB pull ups



Strength:

BS 3 x 3
HH Clean 5 x 2
OHS 5 x 2

Metcon:
6 min AMRAP
6 HSPU
10 HRPU



Skill:

3 rds NOT for time
10 deck pistols alt leg
30 sec L-sit
20 GHD su

Metcon:

"Helen"
3 rds
400m run
21 kb swing (53/36)
12 Pull ups

compare with 9/29/12



Metcon:

Partner WOD
In teams of 2 with only 1 person working at a time:

5 rds
30 box jumps (24/20)
30 kb swings (53/36)
30 push ups
30 FS (115/85)



Skill:

EMOM 12 min
3 burpee
10 DU
3 tall BJ

Metcon:

7 min AMRAP
7 pullups
7 push ups
7 sit ups



Endurance :

3 rds
Row 1k
rest 4 min
Run 800 m
rest 4 min



Strength:

HH Clean 5 x 3
STO 5 x 2 from floor
OHS 8 x 3

Cashout (optional):
36 TGU alt arms



Skill:

2 rds NOT for time
1 rope climb
30 sec HS hold
50 du

Metcon:

20 DL (185/135)
5 MU
16 DL
4 MU
12 DL
3 MU
8 DL
2MU
4 DL
1 MU



Strength:

Snatch 5 x 2
FS 5 x 5
HH Clean 5 x 3
STO 5 x 2 (from floor)



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