Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Gymnastic Skill Day



Thursday Preview:
A.
Deadlift
5 x 3 70%

B.
Row 500
10 box jumps (24/20)
10 KB swings (53/35)
10 Wall Ball (20/14)
Rest 60 sec
Row 400
9 box jumps
9 KB swings
9 Wall Ball
Rest 60 sec
Row 300
8 box jumps
8 KB swings
8 Wall Ball
Rest 60 sec
Row 200
7 box jumps
7 KB swings
7 Wall Ball
Rest 60 sec
Row 100
6 box jumps
6 KB swings
6 Wall Ball




Gymnastic Skill Day


Friday Preview:
"15.4"
AMRAP 8 min
3 HSPU
3 cleans (185/125)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 cleans
Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

 





Gymnastic Skill Day


Friday Preview:
"15.3"

AMRAP 14 min
7 muscle-ups
50 wall-ball (20/14)
100 double unders





A.
3 rds NOT for time
12 Wall Ball
10 deadlifts (50% 1 rm)
8 box jumps
6 pull-ups
2 min row progressive pace
rest 60 sec

B.
Gymnastic skill work


Friday Preview:
A.
"15.2"




A.
Gymnastic Skill Day


Friday Preview:

"15.1"




A.
Gymnastic Skill Day


Friday Preview:
A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

Compare with 032114





A.
Gymnastic Skill Day



A.
Gymnastic Skill Day



A.
Gymnastic Skill Day



Gymnastics Skill Day

(Challenge: max distance broad jump)



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