Workout of the Day

WOD – Thursday – 11-24-2016

**Regular Class schedule except no 6 pm!

Strength:

  • Deadlift
  • 10-8-6-4-2
  • Add each set
  • Rest as needed

Conditioning:

  • For Time:
  • 800m run
  • 40 kb swings 53/35
  • 20 burpees
  • 1000m row

WOD – Tuesday – 11-22-2016

  • If you haven’t picked up your camo hoodie, please grab them this week!
  • Barbell Warm Up

Strength:

  • Every :90 for 7 sets
  • 1 power snatch + 1 snatch

Metcon:

  • 5 rounds
  • 5 HSPU
  • 10 Power snatch 95/65
  • 30 DU

WOD – Monday 11-21-2016

Strength:

  • EMOM for 10:00
  • Even-4 front squat @65%
  • Odd-6 back squat @ same weight

Conditioning:

  • 5:00 AMRAP
  • Burpee box jumps 24/20
  • -5:00 rest-
  • 4:00 AMRAP
  • Shuttle run
  • -4:00 rest-
  • 3:00 AMRAP
  • power clean 155/105
  • -3:00 rest-
  • 2:00 AMRAP
  • Wall balls 20/14 10/9
  • -2:00 rest-
  • 1:00 AMRAP
  • Pull ups

WOD – Wednesday -11-23-2016

**Regular Class schedule except no 6 pm!

Strength:

  • Deadlift
  • 10-8-6-4-2
  • Add each set
  • Rest as needed

Conditioning:

  • For Time:
  • 800m run
  • 40 kb swings 53/35
  • 20 burpees
  • 1000m row