Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 3 w/partners alternating movements:
AMRAP 12 min
3 deadlifts (295/205)
12 wall ball (20/14)
10 cal row
40 double unders
then
rest exactly 3 min
then
AMRAP 12 min
10 box jumps (24/20)
8 CTB pu
6 thrusters (95/65)
4 strict HSPU
then
800m run (together)



Sunday preview:
Mobility 4:00pm





A.
Back squat
7 x 1

B.
3 rds
20 double unders
20 push-ups
20 medball su (20/14)


Saturday preview:

A.
In teams of 3 w/partners alternating movements:
AMRAP 12 min
3 deadlifts (295/205)
12 wall ball (20/14)
10 cal row
40 double unders
then
rest exactly 3 min
then
AMRAP 12 min
10 box jumps (24/20)
8 CTB pu
6 thrusters (95/65)
4 strict HSPU
then
800m run (together)





Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility



Friday preview:
A.
Back squat
7 x 1

B.
3 rds
20 double unders
20 push-ups
20 medball su (20/14)





A.
AMRAP 21 min
3 HSPU
6 KB swings (53/35)
9 toe-to-bar



Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility





A.
Hang power clean, Jerk x 2
1.1.1.1.1.1.1

B.
3 rds
20 wall ball (20/14)
15 box jumps (24/20)


Wednesday preview:

A.
AMRAP 21 min
3 HSPU
6 KB swings (53/35)
9 toe-to-bar





A.
Back squat
7 x 3 85%

B.
3 x 45 sec row/ rest 2:30


Tuesday preview:

A.
Hang power clean, Jerk x 2
1.1.1.1.1.1.1

B.
3 rds
20 wall ball (20/14)
15 box jumps (24/20)





Mobility


Monday preview:
A.
Back squat
7 x 3 85%

B.
3 x 45 sec row/ rest 2:30





A.
In teams of 2 w/ only 1 partner working at a time:
1k row
100 box jumps (24/20)
100 wall ball (20/14)
100 goblet squats (70/53)
100 Single arm DB snatch (alt arm 45/35)
800m Run (partners together)


Sunday preview:
Mobility





A.
EMOM 8 min
Even min 10 OHP (30% bw)
Odd min 10 box jumps (24/20)

B.
21, 15, 9
Deadlift (115% BW)
CTB pu


Saturday preview:

A.
In teams of 2 w/ only 1 partner working at a time:
1k row
100 box jumps (24/20)
100 wall ball (20/14)
100 goblet squats (70/53)
100 Single arm DB snatch (alt arm 45/35)
800m Run (partners together)





Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility



Friday preview:
A.
EMOM 8 min
Even min 10 OHP (30% bw)
Odd min 10 box jumps (24/20)

B.
21, 15, 9
Deadlift (115% BW)
CTB pu





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