Workout of the Day

Workout of the Day

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Workout of the Day postings


Gymnastic Skill Day

Normal class times.  Come in and work on the gymnastic skills of your choice such as pull-ups, HSPU, muscle-ups, push-ups, dips, ring rows, L-sits, hollow holds, toe-to-bar, rope climbs, and/or burpees just to name some. 

Mobility Class at 7:00pm  invest some time in recovery and improving your position. 



A.
In 14 min build to a heavy split jerk

B.
10 - 1 ladder
Power clean (75% bw)
Front rack lunges steps (alt legs)
Toe-to-bar



A.
3 rds
6 muscle-ups
50 double unders
rest 2 min

B.
4 rds
Row/AD 3 min
12 p. clean & jerk (95/65)
rest 5 min



A.
Deadlift
5 x 60%
3 x 75%
1 x 90%
3 x 80%
2 x 85%
7 x 75%
7 x 75%
7 x 75%
rest 2 min btw sets

B.
5 rds
30 push ups
30 squats

C.
Optional cashout
with a 5 min running clock
20 sec hollow hold
20 sec rest



Mobility Class @ 12:15pm

Bring your tools (roller, softball, etc.)





A.
Partner WOD
In teams of 2 with only 1 person working at a time

4 x 400m Run
then
2rds
50 burpees
40 cleans (135/95)
30 toe-to-bar
then
4 x 400m Run



A.
In 15 min build to a heavy 2 rep deadlift

B.
Front squat
5 x 60%
3 x 70%
2 x 80%
1 x 85%
1 x 85%+
1 x 85%+

C.
Optional Cashout
150 sit-ups AFAP



A.
10k row

compare with 120513






A.
3 rds NOT for time
10-14 kipping HSPU
40 double unders
10-14 toe-to-bar

B.
EMOM 30 min
Min 1: 14 burpee
Min 2: 5 pull ups, 5 power cleans (145/105)
Min 3: Row for cal (14/12)
If you fail to complete a rd in the given minute, skip the following min



A.
Back Squat
5 x 60%
3 x 75%
1 x 85%
3 x 80%
3 x 85%
2 x 85%+
7 x 75%
7 x 75%
7 x 75%
rest 2 min btw sets

B.
Low Hang Power Snatch
6 x 2

C.

Optional cashout
6 rds
30 sec hollow hold
30 sec rest



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