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

Designed by Sarah Laux