Workout of the Day
9/19/22
Strength/Skill:
- 5/4/3/2/1 x Bench Press
Metcon:
- 3m AMRAP
- 6 x WallWalks
- 18 x GHD
- Rest 2m
- 3m AMRAP
- 54 x Double Unders
- 6 x WallWalks
- Rest 2m
- 3m AMRAP
- 18 x GHD
- 54 x Double Unders
- Rest 2m
- 6m AMRAP
- 6 x WallWalks
- 18 x GHD
- 54 x Double Unders
go to full workout
Strength/Skill:
- 10×3 Front Squats (80%)
Metcon: 13m Cap
- 250m Row
- 25 x Power Snatch (75/55)
- 250m Row
- 25 x Power Snatch (75/55)
- 250m Row
- 25 x Power Snatch (75/55)
- 250m Row
go to full workout
9/18/22
go to full workout
9/17/22
Saturday Partner WOD!!
Teams of 2: 25m
- A: 400m Run
- B: As many rounds as possible
- 7 x DL
- 10 x T2B
- 14 x Box Jump-overs
9/15/22
Strength/Skill:
- Push Press + Push Jerk + Split Jerk
- 2 x 2+2+1
- 3 x 1+1+1
Metcon: 7m Cap
- 30/25 Cal Echo Bike
- 20 x Burpee Box Jump-overs (42/30)
- 10 x Sandbag Cleans (150/100)’ / Power Cleans (185/125)
go to full workout
9/14/22
Strength/Skill: 3x
- Accumulate 60s Handstand hold
- 20 x Kaiser Wood Choppers (10 per side)
- 15 x Back Ext. w/plate
- 10 x Hip Bridge (1s Pause at top)
Metcon: 25m Zone 2 Steady State
- Row or Ski at <22SPM
go to full workout
Strength/Skill:
- Clean Pull + Clean + Push Jerk+ Jerk
- 3 x 2+1+1+1 @6-7/10 RPE
- 2 x 1+1+1+1 @7.5/10RPE
Metcon:
- 1400m Run
- 4 x Rope Climbs
- 21 x DB STOH (2×50/35)
- 1200m Run
- 3 x Rope Climbs
- 15 x DB STOH (2×50/35)
- 800m Run
- 2 x Rope Climbs
- 9 x DB STOH (2×50/35)
go to full workout
9/13/22
go to full workout
9/13/22
Strength/Skill:
- 5×3 Snatch Pull
Metcon: 3 Sets (Rest 1:1)
- 75 x Double Unders
- 20 x GHD
- 15 x Burpee Pull-ups
- 20 x GHD
- 75 x Double Unders
9/12/22
Strength/Skill:
- 10×3 Front Squat (77%)
Metcon: “Karen”
- 150 x Wallballs (11’/10′)
go to full workout
9/09/22
Saturday Partner WOD!!
Teams of 2: For Time!
- 100 x Cal Row
- 20 x Burpee-over Rower
- 80 x Cal Row
- 20 x Burpee-over Rower
- 60 x Cal Row
- 20 x Burpee-over Rower
- 40 x Cal Row
- 20 x Burpee-over Rower
- 20 x Cal Row
- 20 x Burpee-over Rower
- 400m Run
go to full workout
Strength/Skill:
- BtN Push Press + Push Jerk + Split Jerk
- 2 x 2+1+2 @55-60%
- 3 x 1+1+1 @65-75%
Metcon: Partners (14m Cap)
- 30/25 x Echo Bike Cals (together)
- 15 x Wall-Facing Strict HSPU (split)
- 20/15 x Echo Bike Cals
- 15 x Wall-Facing Strict HSPU
- 20/15 x Echo Bike Cals
- 15 x Wall-Facing Strict HSPU
- 30/25 x Echo Bike Cals
