Workout Of the Day

Wednesday, October 10, 2018

Strength
Back squat

Conditioning
For time:
40 Burpees
40 KB swings (70#/55#)
30 Burpees
30 KB swings (70#/55#)
20 Burpees
20 KB swings (70#/55#)
10 Burpees
10 KB swings (70#/55#)

♦ compare to 3/26/14 ♦

Tuesday, October 9, 2018

Snatch

Monday, October 8, 2018

Rest / Make-up / Mobility

Sunday, October 7, 2018

Volume training

For time:
15 Deadlift (225#/155#)
Run 800m
15 Deadlift (225#/155#)

♦ compare to 9/1/16 ♦

Saturday, October 6, 2018

For time:
1 round of:
100 double-unders
50 squats
25 Push press (95#/65#)
Then, 2 rounds of:
60 double-unders
30 squats
15 Push press (95#/65#)
Then, 3 rounds of:
40 double-unders
20 squats
10 Push press (95#/65#)

Friday, October 5, 2018

Rest / Make-up / Mobility

Thursday, October 4, 2018

3 Rounds for time of:
Run 800m
30 KB swings (70#/53#)

♦ compare to 11/2/16 ♦

Wednesday, October 3, 2018

Strength
Back squat

Conditioning
3 WODs for individual times.

21-15-9 reps of:
Pull ups
Push ups

at the 5:00 mark:
27 Pull ups
27 Push ups
18 Pull ups
18 Push ups

at the 10:00 mark:
45 Pull ups
45 Push ups

Tuesday, October 2, 2018

5 Rounds
5 Clean & jerk (135#/95#)
10/7 Calorie Assault bike

3 Rounds
3 Clean & jerk (165#/115#)
10/7 Calorie Assault bike

15 Squat cleans (205#/145#)

Monday, October 1, 2018

Rest / Make-up / Mobility