Workout of the Day

8/17/22

WOD: Thursday

Strength/Skill: 4x

  • 6 x Strict Ring Dips (2s Pause at Bottom and Top)
  • 10 x Upright Row
  • 10 x Curl Bar Curl
  • 10 x Lateral Plate Raise

Metcon: Rest 1:1

  • 1 x 800m Run
  • 2 x 400m Run
  • 4 x 200m Run
  • 4 x 100m Run

8/17/22

WOD: Wednesday

Strength/Skill:

  • 10/8/6/4/2 x Push Press (work up to 85%)

Metcon: 13m Cap

  • 40 x DB Snatch (50/35)
  • 30 x Wallballs
  • 20 x Bar MU
  • 30 x Wallballs
  • 40 x DB Snatch (50/35)

8/15/22

WOD: Tuesday

Strength/Skill:

  • 3 x Snatch Push Press + 1 x OH Squat
  • 4×4 @70%

Metcon: 3 x E10MO10M

  • 12/10 Cal Echo Bike
  • 12 x Burpee Box Jump-overs (30/24)
  • 12/10 Cal Echo Bike
  • 9 x Burpee Box Jump-overs (30/24)
  • 12/10 Cal Echo Bike
  • 6 x Burpee Box Jump-overs (30/24)

8/15/22

WOD: Monday

Strength/Skill:

  • Back Squat: 5×3 @65-85%

Metcon: 10 Rounds

  • 10 x DB Bench Press (50/35) or 10 x Push-ups
  • 10 x T2B