Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
7 x 3 21X0

B.
GHD su
3 x 25
rest as needed btw sets


Wednesday preview:

A.
EMOM 5 min
9 pull-ups
3 burpees

B.
On a 3 min clock
3 rds
15 OHS (95/65)
30 double-unders

C.
Optional cashout
4 x 10 curls





A.
In teams of 3 w/ 1 person working at a time:
AMRAP 31 min
31 cal ski
31 GTS (115/85)
31 burpees
310m run (together)


Tuesday preview:

A.
Back squat
7 x 3 21X0

B.
GHD su
3 x 25
rest as needed btw sets





Mobility 4:00pm


Halloween preview:
A.
In teams of 3 w/ 1 person working at a time:
AMRAP 31 min
31 cal ski
31 GTS (115/85)
31 burpees
310m run (together)





A.
In teams of 2 w/partners alternating movements:
AMRAP 36 min
20 thrusters (45/35)
20 wall ball (20/14)
Row cal (20/16)
20 pull-ups
20 kb swings (53/35)
*partners will run 400m after the completion of each rd.


Sunday preview:
Mobility 4:00pm





A.
OHS
5 x 5

B.
AMRAP 7 min
1 rope climb
2 strict HSPU
3 deadlifts (150% bw)


Saturday preview:

A.
In teams of 2 w/partners alternating movements:
AMRAP 36 min
20 thrusters (45/35)
20 wall ball (20/14)
Row cal (20/16)
20 pull-ups
20 kb swings (53/35)
*partners will run 400m after the completion of each rd.

 





Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active Recovery


Friday preview:

A.
OHS
5 x 5

B.
AMRAP 7 min
1 rope climb
2 strict HSPU
3 deadlifts (150% bw)





A.
In 16 min build to a heavy clean

B.
3 rds
Clean Cluster @ 65% of A.
3.2.1
rest 15 sec btw clusters and 2 min btw rds



Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility





A.
EMOM 5 min
9 STO (95/65)

B.
On a 4 min clock
3 rds
20 thrusters (75/45)
40 double unders
10 CTB pu


Wednesday preview:

A.
In 16 min build to a heavy clean

B.
3 rds
Clean Cluster @ 65% of A.
3.2.1
rest 15 sec btw clusters and 2 min btw rds





A.
Back squat
5 x 5

B.
AMRAP 9 min
40 cal row
30 wall ball (20/14)
20 toe-to-bar
10 GTS 135/95


Tuesday preview:

A.
EMOM 5 min
9 STO (95/65)

B.
On a 4 min clock
3 rds
20 thrusters (75/45)
40 double unders
10 CTB pu





Mobility 4:00pm


Monday preview:
A.
Back squat
5 x 5

B.
AMRAP 9 min
40 cal row
30 wall ball (20/14)
20 toe-to-bar
10 GTS 135/95





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