Workout of the Day

3/31/23

WOD: Friday

Strength/Skill: 10m to 1RM

  • 1 x Push Jerk + 1 x Jerk

Metcon: 30m Cap

  • 10 x Wallwalks
  • 20 x DB/KB Front Squats (2×70/50)
  • 30/24 x Cal Row
  • 100m KB Carry
  • 30/24 x Cal Row
  • 20 x DB/KB Front Squats (2×70/50)
  • 10 x Wallwalks

3/30/23

WOD: Thursday

Strength/Skill: 3x

  • 6 x weighted pull-ups
  • 15 x Ring Dips
  • 20 x V-ups (good ones)

Metcon: 50/40/30/20/10

  • Bike Erg Cal
  • Ski cal
  • 20 x Hollow Rocks after each round

3/29/23

WOD: Wednesday

Strength/Skill:

  • 10m 2RM Snatch

Metcon: 15m AMRAP (5/4/3/2/1)

  • Strict Pronated Pull-ups
  • DB Burpee Step-overs

3/28/23

WOD: Tuesday

Strength/Skill: 4 Sets

  • 5 x Seated OH DB Press
  • 7 x Incline DB Bench
  • Max Flat DB Bench

Metcon: 3 Rounds: 12/9/6 (9/7/5)

  • Ski Cals
  • Echo Bike Cals
  • 50 x Dubs after each set
  • 3m Rest btw rounds