Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

FS 5, 5, 5, 3, 3, 3

Skill:

EMOM 8 min
2 clean & jerks

Optional Cashout:
50 ghd sit ups for time





Endurance:

5k run

compare with 110112



Strength:

in 15 min build to a heavy clean

Metcon:

7 rds

10 pistols (alt leg)
10 burpee
7 dhpu



Skill:

EMOM 6 min

25 du

Metcon:

3 rds
400 m run
50 squats
50 push ups



Skill:

In 15 min build to a heavy complex
1 PS, snatch, OHS

then:

EMOM 8 min

Snatch, 2 OHS at 80% of final weight from complex

Optional cashout:

4 min row for meters




Partner WOD:

In teams of 2, alternating movements

6 rds
400 m run
15 c&J (95/65)
30 bj (27/23)
20 OHS
20 deck squats

Optional cashout:

30 tgu alt arm



Partner WOD:

In teams of 2, alternating movements

6 rds
400 m run
15 c&J (95/65)
30 bj (27/23)
20 OHS
20 deck squats

Optional cashout:

30 tgu alt arm



Strength:

DL 3 x 3

Metcon:

4 min AMRAP
12 kb swings (53/35)
10 du
rest 4 min
4 min AMRAP
8 kb swings
8 db snatch alt arm (45/30)
rest 4 min
2 min AMRAP
DL (135/105)



Metcon:

"Karen"

150 wb (20/14)



Strength:

In 15 min build to a heavy complex
1 PC, 1 clean, 2 fs

then

EMOM 10 min

Clean, 2 fs at 80% weight used for last complex.

Optional cashout:

50 cal row for time



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