Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Run 1600m

B.
9 rds
2 squat cleans (135/95)
40 double unders
1 clean & jerk



A.
In 14 min build to a heavy 3 rep deadlift

B.
EMOM 8 min
5 deadlift @ 80% part A
7 box jumps 24/20

C.
Optional cashout
max time hang at full extension



A.
10 rds
35 double unders
30 sec rest

B.

10 power cleans (135/95)
20 box jumps (24/20)
30 front squats
40 med ball situps (20/14)
50 deadlifts
60 double unders

compare with 070612



A.
In 15 minutes build to a heavy hang clean

B.
Front squat
5 x 2

C.
3 rds
20 kettle bell swings (53/35)
10 CTB pull-ups
5 HSPU



A.
3 rds
4 muscle-ups
6 strict HSPU
8 knee-to-elbow
rest 2 min

B.
1600m run
3rds
10 burpees
20 wall ball (20/14)
30 squats
1600m run



***NO Mobility Class Today***



*** CLASS AT 9:00am ONLY.  No other classes or open gym today***

A.

In teams of 2 with partners alternating movements

6 rds
500m row
400m run
15 GTO (115/85)
15 box jumps (24/20)
15 HSPU



A.
In 15 min build to a heavy complex
Hang clean, clean, jerk

B.
3 rds
15 pull-ups
30 double unders

C.
EMOM 5 min
20 med ball sit-ups (20/14)



**** NO MOBILITY CLASS TONIGHT***

A.

Metcon:

"Donny"
21, 15, 9, 9, 15, 21
Deadlift (225/165)
Burpee

U.S.
Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to
the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard,
based in Waterloo, IA, died April 13, 2011, in Laghman province,
Afghanistan, of wounds suffered when insurgents attacked his unit using
an improvised explosive device.

He is survived by his mother and
stepfather, Roger and Becky Poock; his father and stepmother, Jeff and
Jeanie Nichols; and his brothers, Nick and Joe.

compare with 101813




A.
Back squat
5 x 3

B.
12 min AMRAP
12 Kettle Bell Swings (53/35)
9 Toe-to-bar
6 HSPU



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