Daily Workouts
Blog
Thursday
Strength: clean pulls 3x5 (45, 55, 65% of 1rm deadlift) Metcon: Rx 8 min amrap 3 handstand push-ups 3 cleans, 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3
Wednesday
Strength: push press 3x5 (100% of 1rm shoulder press) Metcon: Rx 9-15-21 thrusters, 115/80 burpees with a lateral hop over barbell toes 2 bar Intermediate
Tuesday
Metcon: 20 min cap Rx row 2000m 20 wall climbs Intermediate row 1000m 12 wall climbs Beginner row 750m 10 wall climbs Post times to comments.
Monday
Strength: front squat 3x5 (40, 50, 60%of 1rm back squat) Metcon: Rx 12-9-6 hang squat cleans, 165/115 burpee bar muscle-ups* sub 2 c2b + 1 burpee =1 Intermediate 12-9-6
Friday
Strength: 1 rm power snatch Metcon: PR wod compare 5/5/17 Rx 14 min amrap ladder 4 wall shots, 20/14 +4 reps 3 handstand push-ups, +3 reps 2 burpees, +2 reps 1 rope
Thursday
Strength: shoulder press 5, 3, 1+ (75, 85, 95% or new 1rm) Metcon: Rx 3 rounds 10 turkish get-ups, 53/35 20 kb swings 30 box jumps, 24/20 40 sit-ups Intermediate