Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:
EMOM for 6 Minutes
Clean and Jerk x 2

Metcon:
Power Snatch x 10 (75/55)
Double Unders x 20
5 Rounds for Time

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Skill:
EMOM for 5 min.
Double Unders x 30

Metcon:
"Cindy"
AMRAP 20 min.
5 x Pullups
10 x Pushups
15 x Squats
(Compare with 12/18/2012)

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Strength:
Back Squat 5, 3, 2, 1, 1, 1

Endurance:
8 x 100m Run (row if raining)
2 x 200m Run (row if raining)

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Metcon:

400m Run
50 Deadlifts (135/95)
40 Toes-to-Bar
30 Cleans (135/95)
400m Run
50 Double Unders





Strength:

FS 5, 3, 2, 1, 1, 1

Metcon:

3 rds
15 STO (75/55)
15 pull ups
400m run



Skill:

EMOM 6 min
PC, Clean, FS

Metcon:

21, 15, 9
BJ
Manmakers
Med ball su



Strength:

In 12 min build to a heavy squat clean


Metcon:

1000m row
50 push ups
30 ring rows



Strength:

DL 5, 3, 2, 1, 1, 1

Metcon:

AMRAP 12 min
50wb (20/14)
40 du
5 mu

Optional Cashout 6 rope climbs



Endurance:

10 x 50 m run

3 x 400m run



Metcon:

100 du
50 burpees
40 med ball su (20/14)
30 GTO (115/85)
20 bj (24/20)
10 man makers (45/30)
20 bj
30 GTO
40 med ball su
50 burpees
100 du
(time cap 26 min)



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