Daily Workouts
Blog
Tuesday
Don't forget to wear your Halloween Costume! You have a chance to shave off a part of the wod if you do dress up! Metcon: Rx 15 min amrap: 1000m
Monday
Strength: work up to a heavy one rep back squat Metcon: Rx 12 min amrap; 3 handstand push-ups 1 snatch, 135/95* Go up 3 reps on hspu and 1 rep
Friday
Strength: work up to a heavy snatch balance Metcon: Rx 21-15-9 reps of overhead squats, 165/115 bar muscle-ups Intermediate 21-15-9 overhead squats chest 2 bar pull-ups push-ups w/ hand
Thursday
Rx 5 rounds for time (30min cap) 15 back squats, 225/155 (from the floor) 20 ring dips 60 double unders* *sub 120 single unders or less double unders Intermediate 3
Wednesday
Strength: thruster 5x5 Metcon: Rx 6 min amrap 30 sumo-deadlift high-pull, 70/53 30 butterfly sit-ups Rest 1 min 5 min amrap 10 kb snatches, 70/53 10 toes 2 bar
Tuesday
Strength: clean pulls 3x3 (95%, 105%, 115% of 1rm clean) Metcon: Rx 30-20-10 reps of shoulder 2 overhead, 135/95 burpees Intermediate 25-15-5 reps of shoulder 2 overhead burpees