Workout of the Day

Workout of the Day

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Workout of the Day postings


Labor Day Weekend Hours:
Saturday normal schedule
Sunday CLOSED
Monday classes at 8:00 am and 9:00 am ONLY

Metcon:


800m run
100 du
800m run
100 push ups
800m run
100 Power Cleans (95/65)
800m run
100 DB snatches (45/30) alt arms



Labor Day Weekend Hours:
Saturday normal schedule
Sunday CLOSED
Monday classes at 8:00 am and 9:00 am ONLY

Strength:

Clean 1, 1, 1, 1, 1

Metcon:
3 rds
6 DL (205/155)
12 otb burpee
18 du



Labor Day Weekend Hours:
Saturday normal schedule
Sunday CLOSED
Monday classes at 8:00 am and 9:00 am ONLY


Metcon:

8 min AMRAP
200m run
5 burpee deck squats
2 Muscle ups
then
rest 8 min
then
8 min AMRAP
5 HSPU
5 T2B
5 ctb pu

Optional cashout:
Double Under Ladder
ONLY ub sets count
5-30-5 moving by 5s



Strength:

In 15 min build to a heavy Jerk

Skill:

3 rds NOT for time
10 tgu (alt arms)
3 rope climbs
10 deck squats
10 db snatch (alt arms)



Skill:

EMOM 9 min
30 du

Metcon:

21, 15, 9
STO (75/55)
Clean



Strength:

In 12 min build to a heavy clean

Metcon:

4 rds
12 pull ups
12 goblet squats (53/35)
12 HRPU



Strength:

BS 5, 4, 3, 2, 1, 1, 1
Push Press 6 x 1

Metcon:

3 rds
15 GTO (75/55)
15 CTB pu




Metcon:

100 du
80 WB (20/14)
60 OH Walking Lunges (45/35)
40 HSPU
20 MU
(19 min time cap)



Strength:

In 12 min build to a heavy clean

Skill:

EMOM 10 min
1 clean, 3 fs

Optional cashout:
EMOM 7 min
40 du



Strength:

DL 5, 4, 3, 2, 1, 1, 1

Metcon:

5 rds
10 pull-ups
10 OHS (115/85)
20 med ball su (20/14)



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