Workout of the Day

6/30/22

WOD: Friday

Strength/Skill:

  • 5×10 Front Rack Lunges (5 then 5)

Metcon: For Time (15m Cap)

  • 25/20 x Cal Echo Bike
  • 5 x Rope Climbs
  • 25 x Deadlifts
  • 5 x Rope Climbs
  • 25/20 x Cal Echo Bike

6/30/22

WOD: Thursday

Strength/Skill: 4x

  • 3 x Strict Pullup (1s pause + 4s negative)
  • Max Effort Strict Pull-ups
  • 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
  • 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.

Metcon: 5 x E6MO6M

  • 30/24 x Cal Bike Erg
  • 400m Run
  • 15 x Hollow Rocks

6/29/22

WOD: Wednesday

Strength/Skill:

  • 4 Sets: 3 x Front Squat + 1 x Jerk

Metcon: 5 Rounds

  • 200m Run
  • 15 x Bench Press (185/125)
  • 200m Run
  • Rest 1:1

6/27/22

WOD: Tuesday

Strength/Skill:

  • 5×2 Clean DL + Hang Power Clean (1″)
  • work up to 7.5RPE

Metcon: 8m AMRAP

  • 25/50/75/100/125/150′ etc…
  • DB Front Rack Lunge (2×50/35)
  • 2/4/6/8/10 etc wall walks 🙂