Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
3 rds for quality
10 ring rows
12 HSPU
14 toe-to-bar
rest 2 min

B.
Row 500m
50 OHP (45/35)
30 KB swing (53/35)


Sunday Preview:
Open Gym 2:00 - 4:00pm
Mobility 4:00 - 5:15pm





A.
3 rds
60 double unders
rest 30 sec
30 double unders
rest 60 sec

B.
21, 15, 9
Thursters (75/55)
CTB pu


Wednesday Preview:
A.
Deadlift
25, 20, 15, 10, 5

B.
Gymnastic skill session





A.
4 rds for quality
50 double unders
25 GHD su
20 cal AD (95% effort)
15 HSPU
12 CTB pu



A.
3 rds NOT for time
8-12 pistols (alt legs)
10-15 toe-to-bar
1 rope climb

B.
Row 1000m
50 thrusters (45/35)
30 ring rows (parallel)
Row 1000m
50 thursters
30 ring rows



A.
EMOM 10 min
Even min 30 double unders
Odd min 12 wb (20/14)

B.
7 min AMRAP
5 strict HSPU
10 pull-ups
15 goblet squats (53/44)



A.
3 rds
50 double unders
rest 30 sec
40 double unders
rest 60 sec

B.
EMOM 7 min
7 strict pull-ups
EMOM 7 min
8 OTB jumps (24/20)
EMOM 7 min
5 strict HSPU



Skill:
12 min
Choose 2-3 skills to work on from the following list:
L-sit, muscle up, TGU, kipping HSPU, rope climb, pistol

Metcon:
AMRAP 26 min
50 back squats (115/85)
40 HRPU
30 overhead walking lunge (45/35)
20 toe-to- bar
10 pistols alt legs
5 muscle ups



Skill:
5 rds NOT for time
Max set UB double unders
2 rope climbs
3 muscle ups
15 GHD SU
20 axle lunge steps

Optional cashout:
3 x 45 sec hollow hold
rest as needed btw sets



Skill:
3 rds NOT for time
3 muscle ups
10 pistols alt leg
60 sec hollow hold

Metcon:
4 rds
10 burpee
15 t2b
20 deadlift (BW/80% BW)



Skill:

5 rds NOT for time
40-60 ub double unders
10 burpee box jumps (27/24)
2 rope climbs
30-45 sec L sit parallets
3-5 freestanding HSPU



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