Daily Workouts
Blog
Thursday
Skill: rope climb Metcon: Rx 17 min amrap: 5 handstand push-ups, 3" deficit (+5 reps each round) 5 rope climbs Intermediate 17 min amrap 5 handstand push-ups, +5
Wednesday
Strength: Deadlift 5, 5, 5+ (65, 75, 85%) Metcon: Rx 30-20-10 squat cleans*, 135/95 70 double unders** *3+ reps each set **sub 150 single unders Intermediate 25-15-5 squat cleans
Tuesday
Strength: Back Squat 5, 5 ,5+ (65, 75, 85%) Metcon: Rx 4 rounds 15 front squats, 135/95 20 toes 2 bar Intermediate 3 rounds 15 front squats 15
Monday
Strength: Shoulder Press (65, 75, 85%) 5, 5, 5+ Metcon: Rx 15 min amrap 30 kb swings, 70/53 30 sit-ups EMOM: 5 burpees Intermediate 15 min amrap 30
Friday
Don't forget that we will be having an offsite wod tomorrow at the Emery's Run. If you haven't signed up yet, follow this link: https://www.runtheeast.com/races/ Strength: 1 and 1/4 front squats (60,
Thursday
Strength: deload deadlift 3x5 (60, 65, 70%) Metcon: In 20 min develop 1rm of the following complex: Rx (touch and go) 30 double unders hang snatch snatch 3 overhead squats