Workout of the Day

1/30/23

WOD: Monday

Strength/Skill:

  • 5×4 Back Squat @75-85%

Metcon: 3 Rounds

  • 8/6/4 x Devil Press (2×50/35)
  • 40 x DUs after each set
  • Rest 2m

1/28/23

WOD: Saturday

Saturday Partner WOD!!

Teams of 2!

3 Rounds Each: (A works/B rests)

  • 12/10 Cal Ski
  • 9 x DB DL
  • 7 x DB Power Clean
  • 5 x DB STOH

4 Rounds: (work at the same time, both must complete both exercises to complete 1 round)

  • 400m Run
  • 12 Burpee Box Jumps

1/27/23

WOD: Friday

Strength/Skill:

  • 3/2/1/3/2/1 x Cleans from Blocks (work up to 80%)

Metcon: For Time! (8m Cap)

  • 50 x DUs
  • 15 x Front Squats (155/105)
  • 100 x DUs
  • 15 x Front Squats (155/105)
  • 50 x DUs

1/26/23

WOD: Thursday

Strength/Skill: 3x

  • 6-10 x Russian Dips (on jerk blocks)
  • 6-10 Pistol Negatives (on Box)
  • Hand-over-hand rope sled pull
  • 100y 1-arm KB Farmer Carry (switch at 50y)

Metcon: 25m AMRAP

  • 25/20 Cal Ski/Row
  • 30 x Ball Slams
  • 25 x GHD
  • 10 x Shuttles