Workout of the Day

Workout of the Day

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Workout of the Day postings


Partner WOD

In teams of 3
complete ten 400m wtd run (45/25)
while a team member is running another team member is doing kb swings (53/35) and the 3rd member is doing pull ups.
Score is time to complete all runs minus the number of reps completed of pull ups and kb swings where each rep counts for 1 second.

Teammates can only switch stations once each 400m run.



Strength:

Back squat: in 16 min work up to a heavy single

Metcon:

21, 15, 9
Deadlift (225/155)
CTB pull-ups



Metcon:

1000m Row
10 HSPU
20 T2B
30 HRPU
40 sit ups
50 thrusters (45/35)

Cashout:
EMOM 9 min
2 cleans




Skill:

3 rds NOT for time
25 double unders
1 rope climb
8 deck squats

Metcon:

800m run
40 wall ball (20/14)
400m run
20 wall ball
800m run
40 wall ball
100 HSPU
16 min time cap



Strength:

Front squat 6 x 3

Metcon:

18 min AMRAP
10 box jumps (24/20)
10 burpees
10 wtd walking lunges (45/25)



Strength:

Deadlift: In 14 min work up to a heavy triple

Metcon:

Tabata
Kb swing (53/35)
Double unders
Back squat (95/65 - bar stays on back)
Med ball su (20/14)

Score is total # of reps





Classes at 9:00am and 10:00am today.  Open gym from 11:00 to Noon ONLY!

Partner WOD

In teams of 2:

800m Run
then
3 rds
40 burpees
40 med ball su (20/14)
40 KB swing (53/35)
rest exactly 3 min
then
150 du
50 box jumps (27/23)

Both partners will run the 800m.  Once both partners are back inside from run, they may begin the rest of the WOD.  Only one partner works at a time on the remainder of the WOD.





Classes at 9:00am and 10:00am ONLY today.

 Strength:

Front squat 5, 3, 3, 5, 3

Metcon:

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups



Happy Thanksgiving!

 We are closed today.  Enjoy the holiday.

 Friday we will be open for two (2) classes ONLY: 9:00am and 10:00am.





Strength:

Back squat  5, 3, 2, 5, 2, 2

Metcon:

3 rds
7 wall ball (20/14)
7 burpees
then
3 rds
7 CTB pu
7 burpee bj (24/20)
then
50 KB swings (53/35)




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