Workout of the Day

A.K.A The "WOD"

Saturday, January 18th 2020

Metcon

Teams of 3 - Waterfall Style
8 Rds (Everybody does 8 rounds)
10 HSPU
14 Shoulder to Overhead (95/65)
14 Alt Pistols

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Friday, January 17th 2020

Metcon

IWT
6 Rounds
250m Row Sprint
5 Box Jumps (Tall - choose your height)
3 Hang Power Cleans
Rest 2 Minutes

Increase weight each round

Score is heaviest 3 Hang Power Clean

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Thursday, January 16th 2020

Metcon

AMRAP 24
70/50 cal Bike Buy In
then..
10 SDLHP (115/85)
15 V Ups
20 Burpees
50 DU

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Wednesday, January 15th 2020

Strength

Snatch Balance + OHS
5 x 2 Snatch Balance + 2 OHS
Climbing in weight through all 5 sets

Metcon

Death by Bearhug Sandbag Carries (120/80)
25' Lengths at a time
Continue til you can no longer finish the number of carries per minute

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Tuesday, January 14th 2020

Skill

Muscle Up Work
Choose either Ring or Bar MU
Work on kip, transition, stringing together, etc. whatever you need the most help with
Spend 15 min working on Muscle Ups

Metcon

AMRAP 13
8 Devils Press (50/35)
8 Bar MUs
500m Row

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Monday, January 13th 2020

Strength


DB Box Step Ups
4 x 8 each leg
Alt. with...
Single Leg RDLs
4 x 6 each leg

Metcon

3 Rounds For Time
14 TTB
28 Single DB Box Step Ups (24/20) (50/35)

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Saturday, January 11th 2020

Metcon

For Time:
Teams of 2
25 Box Jumps
16 Ring MU
20 OHS (135/95)
25 Box Jumps
8 Ring MU
15 OHS (155/105)
25 Box Jumps
4 Ring MU
10 OHS (185/125)
25 Box Jumps
2 Ring MU
5 OHS (205/145)

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Friday, January 10th 2020

Metcon

For Time:
100' HS Walk
20 Chest to Bar Pull Ups
30 Goblet Hold Lunges (70/55)
40 Power Cleans (95/65)
50 Russian KBS (70/55)
40 Power Cleans (95/65)
30 Goblet Hold Lunges (70/55)
20 Chest to Bar Pull Ups
100' HS Walk

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Thursday, January 9th 2020

Strength

Split Jerks
EMOM 10: 1 Rep
Working off 70-80%

Metcon

4 RFT
3/2 Rope Climbs
15 Shoulder to OH (135/95)
40 Lateral Jumps Over BB (two feet together)

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