Workout of the Day

Workout of the Day

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Workout of the Day postings


Classes at 9:00 am, 10:00am, and 4:00pm ONLY!

Strength:

Snatch

Metcon:
Partner WOD
In teams of 2 with only 1 person working at a time:
5 rds
30 front squat (95/65)
40 wall ball (20/14)
50 du
60 med ball su (20/14)




Closed



Skill:

EMOM 6 min
40 du

Metcon:

"11.4"
AMRAP 10 min
60 Bar-facing burpees
30 OHS (120/90)
10 MU



Strength:

Snatch intro
OHP 5 x 3
FS 8 x 3
HH Clean 5 x 3



Skill:

3 rds NOT for time
10 kipping HSPU
6 MU
50 DU

Metcon:

Row 2000m, 1000m, 500m, 250m
rest as needed btw rows




CLASSES AT 9:00, 10:00, 5:00, & 6:00 ONLY

Strength:

Back squat 5, 3, 2, 5, 3, 2

Metcon:

7 rds
10 kb swings (53/35)
10 pull ups
10 pistols (alt legs)
 





Classes at 9, 10, 4, and 5 ONLY

Strength:

HH Clean 5x3


Metcon:
Partner WOD
In teams of 2 with only 1 person working at a time:
5 rds
20 burpees
60 du
30 t2b
50 dl (135/95)



CLOSED SUNDAY December 23rd.

 Monday December 24th:

Classes at 9:00am, 10:00am, 4:00pm, and 5:00pm ONLY





Metcon:

"Fight Gone Bad!"

Three rounds of:
Wall-ball (20/14) (Reps)
Sumo deadlift high-pull (75/45) (Reps)
Box Jump (20) (Reps)
Push-press (75/45) (Reps)
Row (Calories)
Rest 1 min

In this workout you move from each of five stations after a minute.The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On call
of "rotate", the athletes must move to next station immediately for
best score. One point is given for each rep, except on the rower where
each calorie is one point.



Skill:

EMOM 5 min
40 du

Metcon:

4 rds

10 thrusters (95/65)

20 med ball su (20/14)

Cashout (optional):
20 turkish get ups (10 per arm) alternating




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