Workout of the Day

Workout of the Day

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Workout of the Day postings


Endurance:

Rowing

3 x (3/2/1/1/3)
rest 4 min btw sets



Metcon:

21, 18, 15, 12, 9, 6, 3

clean (95/65)
bj (24/20)
dl (185/135)



Skill:

4 rds NOT for time

6 tgu alt arm
12 bounding bj
30 du
15 t2b
10 hspu

optional cashout:

3 min max rep wb (18/12)



Skill:

In 12 min build to a heavy snatch

Skill:

EMOM 7 min
12 kb swings
rest 2 min
EMOM 7 min
10 DL



THERE WILL BE NO OPEN GYM SATURDAY OR SUNDAY THIS WEEK.

Metcon:


5 min burpee
rest 3 min
2 min row for cal
rest 1 min
1 min DL (185/135)
rest 2 min
3 min kb swing (53/35)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min kb swing
rest 2 min
3 min DL



THERE WILL BE NO OPEN GYM SATURDAY OR SUNDAY THIS WEEK.

Skill:


2 rds NOT for time

5 bar mu
10 tgu alt arm
12 pistols

Skill:

EMOM 10 min
12 wb (20/14)
rest 4 min
EMOM 8 min
8 ring rows



THERE WILL BE NO OPEN GYM SATURDAY OR SUNDAY THIS WEEK.

Metcon:


100 du
100 mb su (20/14)
50 cleans (95/65)
50 db snatch alt arm (45/30)
25 burpees




Endurance:

4 rds
800m row
800m run
rest 4 min



Skill:

15 min build to a heavy complex
1 hang clean, 1 clean, 1 FS

Metcon:

5 rds
25 du
20 push ups
15 kb swing (53/35)
rest 2 min



Skill :

2 rds NOT for time
40 du
30 sec L sit
5 tall BJ

Metcon:

EMOM 12 min

4 dl (225/155)
4 BJ (31/26)



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