Workout of the Day

10/06/22

WOD: Thursday

Strength/Skill: 4x

10 x Plate Lateral Raise
10 x Plate Front Raise
6 x Strict Bottom Up KB Press (per side)
30s Ring Dip Hold
20 x Hollow Rocks

Metcon: Alternate 40s on/20s x 4

Strict Chinups
Sanbag Hold
Push-ups
Pistols

10/05/22

WOD: Wednesday

Strength/Skill:

Clean Pause Pull + Pause Power Clean + Clean + Jerk

5×1+1+1+1

Metcon: 4 X E8MO8M

200m Run
10 x DB Box Step-overs (1 x 50/35)
20 x GHDs
10 x DB Box Step-overs (1 x 50/35)
200m Run

10/04/22

WOD: Tuesday

Strength/Skill:

5×3 Snatch Pull

Metcon:

5m AMRAP

10 x L-arm DB Push Press
25′ 1-Arm OH Walking Lunge
10 x R-arm DB Push Press
25′ 1-Arm OH Walking Lunge

5m Rest

5m Amrap

10 x L-arm DB Snatch
25′ Handstand Walk
10 x R-arm DB Snatch
25′ Handstand Walk

5m Rest

5m AMRAP

25′ 1-Arm OH Walking Lunge
25′ Handstand Walk
25′ 1-Arm OH Walking Lunge
25′ Handstand Walk

10/03/22

WOD: Monday

Strength/Skill:

5×3 Back Squat

Metcon:

100 x Double Unders
40 x Wallballs
100 x Double Unders
30 x Wallballs
100 x Double Unders
20 x Wallballs

Designed by Sarah Laux