Workout of the Day

6/30/22

WOD: Thursday

Strength/Skill: 4x

3 x Strict Pullup (1s pause + 4s negative)
Max Effort Strict Pull-ups
6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.

Metcon: 5 x E6MO6M

30/24 x Cal Bike Erg
400m Run
15 x Hollow Rocks

6/29/22

WOD: Wednesday

Strength/Skill:

4 Sets: 3 x Front Squat + 1 x Jerk

Metcon: 5 Rounds

200m Run
15 x Bench Press (185/125)
200m Run
Rest 1:1

6/27/22

WOD: Tuesday

Strength/Skill:

5×2 Clean DL + Hang Power Clean (1″)
work up to 7.5RPE

Metcon: 8m AMRAP

25/50/75/100/125/150′ etc…
DB Front Rack Lunge (2×50/35)
2/4/6/8/10 etc wall walks 🙂

6/27/22

WOD: Monday

Strength:

Pause Back Squats + 1/4 Squat + Squat

2 x 1+2+2
2 x 1+1+2
1 x 1+1+1

Metcon: 21/15/9

Burpee Box Jump-overs (24/20)
OH Squats (135/95)

Designed by Sarah Laux