Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 8 min
3 muscle ups
EMOM 8 min
40 double unders
EMOM 8 min
18 wall ball (20/14)


Wednesday preview:
A.
Back squat
3 x 3

B.
Bench Press
3 x 3

C.
3 x 20 GHD su
rest as needed




A.
Deadlift
3 x 3

B.
21, 15, 9
CTB pu
box jumps (27/24)



Tuesday Preview:
A.
EMOM 8 min
3 muscle ups
EMOM 8 min
40 double unders
EMOM 8 min
18 wall ball (20/14)




Mobility 4:00 - 5:15pm



Monday preview:
A.
Deadlift
3 x 3

B.
21, 15, 9
CTB pu
box jumps (27/24)




A.
In teams of 3 with only 1 person working at a time:
3 rds
Row 750m
45 PC&J (95/65)
30 burpees
then
rest 3 min
then
3 rds
30 kb swings (62/44)
15 thrusters
then
AMRAP box jumps (31/27)
42 min time cap

compare with 031415



Sunday preview:

Mobility 4:00 - 5:15pm




A.
CrossFit Games Open
"16.1"


Saturday preview:
A.
In teams of 3 with only 1 person working at a time:
3 rds
Row 750m
45 PC&J (95/65)
30 burpees
then
rest 3 min
then
3 rds
30 kb swings (62/44)
15 thrusters
then
AMRAP box jumps (31/27)
42 min time cap

compare with 031415




A.
Gymnastic Skill Day



Friday preview:
A.
CrossFit Games Open
"16.1"




A.
Deadlift
3 x 5

B.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 121415


Thursday preview:
A.
Gymnastic Skill Day




A.
EMOM 8 min
Min 1 10 CTB pu
Min 2 10 thrusters (95/65)
EMOM 8 min
Min 1 10 OHS
Min 2 15 sit-ups
EMOM 8 min
Min 1 15 wall ball (20/14)
Min 2 50 double unders


Wednesday preview:
A.
Deadlift
3 x 5

B.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 121415




A.
Back squat
3 x 5

B.
Bench Press
3 x 5

C.
EMOM 10 min
10 toe-to-bar


Tuesday preview:
A.
EMOM 8 min
Min 1 10 CTB pu
Min 2 10 thrusters (95/65)
EMOM 8 min
Min 1 10 OHS
Min 2 15 sit-ups
EMOM 8 min
Min 1 15 wall ball (20/14)
Min 2 50 double unders




Mobility 4:00 - 5:15pm



Monday preview:
A.
Back squat
3 x 5

B.
Bench Press
3 x 5

C.
EMOM 10 min
10 toe-to-bar




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