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