Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:
3 rds NOT for time
20 wall ball (20/14)
40 double unders

Metcon:

50 back squat (115/85)
40 cleans
30 front squat
20 GTO
10 HSPU
5 pull ups
1 smile



Strength:

Back Squat  5 x 3

Metcon:

5 rds

10 t2b
12 HRPU
30 double unders



Strength:

EMOM 7 min
Power clean and 5 front  squats

Metcon:

3 rds
800 m run
60 squats
40 med ball situps (20/14)
20 burpees



NOTICE: We are no longer able to offer a free class at 10:00am on Saturdays.  Classes are for members only.  Drop-in rate applies for all non-members.

Skill:

EMOM 8 minutes
5 TNG cleans


Metcon:

"Jackie"

1000 meter row
45 pound Thruster, 50 reps

30 pull-ups

(compare to July 19, 2012)

Optional Cashout: CTB pull-up ladder 1, 2, 3,...10, 9, 8...1) for time. Stop when you have to break a set-up or when you complete the ladder.  Rest in between sets as necessary.






Strength:

In 14 minutes build to a heavy 2 rep thruster

Metcon:

20 OTB jumps (24/20)
30 pushups
40 double unders
50 wall ball (20/14)
40 double unders
30 push ups
20 OTB jumps
11 min time cap



Skill:

EMOM 6 min
35 double unders

Endurance:

Row 1000
Rest as needed
Row 750
Rest as needed
Row 500
Rest as needed
Row 250

(Record all 4 times for score)



Endurance:
4 x 400 rest the exact amount of time the preceding 400 took.

Metcon:

3 rds
15 deadlift (225/155)
15 kb swing (53/35)



Skill:

3 rds NOT for time
8 deck squats
8 HSPU
2 rope climbs
12 ring dips

Metcon:

AMRAP 7 mins
5 C&J (95/65)
7 box jumps (24/20)



Strength :

5 x 5 deadlift

Metcon:

Partner WOD
4 rds
30 wall ball (20/16)
30 kb swing (53/35)





Skill:

EMOM 9 min
10 CTB pull ups

Metcon:

10 rds
10 double unders
10 sandbag cleans
10 sit ups





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