Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

BS 5, 4, 3, 2, 1, 7

Metcon:

AMRAP 9 min
10 wb (20/12)
15 squat
20 du




Strength:

Push Press 5 x 2

Metcon:

21, 15, 9

CTB pu
FS (135/95)



Metcon:

In teams of 2 with partners alternating movements:

6 rds
20 DL (165/125)
20 burpees
20 deck squats
20 bj (24/20)
20 kb swings (53/35)



Skill:

EMOM 7 min
30 DU

Metcon:


Tabata
STO (75/55)
Med ball su (20/14)
Push ups
btb squats



Strength:

DL 5 x 5

Metcon:

21, 15, 9

HSPU
PC (135/105)




Metcon:

Row 1000m
rest exactly 4 min
3 rds
15 STO (95/65)
15 bj (20)
rest exactly 4 min
4 min to build to a heavy c&J



Skill:

EMOM 6 min
12 wb (20/14)
Rest 3 min
EMOM 6 min
20 du
Rest 1 min
EMOM 4 min
2 mu

Optional Cashout:
EMOM 10 min
10t2b



Endurance:

2 x 500m row

Metcon:

7 rds
6 ctb pu
6 FS (115/85)



Metcon:

"Klepto"

4 rds
27 bj (24/20)
20 burpees
11 squat cleans (145/105)

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.



Metcon:

"Nancy"
5 rds
400m run
95 pound Overhead squat, 15 reps

compare with 11/17/12



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