Workout of the Day

Workout of the Day

080120

WOD:12:00 to build:2 rep max touch and go power cleans————————————————8:00 amrap:4 touch and go deadliftsshuttle run

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073120

SKILL:12:00 to build:3 rep max push press WOD:5 rounds for time:3 devils presses6 dumbbell suitcase reverse lunge9 dumbbell thrusters200 meter run

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073020

SKILL:5 rounds not for time:6/6 dual suitcase kettlebell step ups12 goblet squats:30  sprint on the bike WOD:9:00 emom:minute 1: max effort shuttle runminute 2: max effort sandbag over shoulderminute 3: max effort toe to bar

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072920

WOD:28:00 emom:minute 1 : 10 bench press  minute 2 : :45 max effort calories row/bikeminute 3 : 20 ab mat sit upsminute 4 : rest

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072820

SKILL:3 supersets:8/8 half kneeling landmine strict press10/10 landmine rotations*:90 rest WOD:16:00 amrap:200 meter run6 power cleans6 shoulder to overhead

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072720

SKILL:every 3:00 for 15:00:5 back squats WOD:4 rounds not for time:20 wallballs 10 deadlifts *2:00 rest

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072520

WOD:every 2:00 for 20:00:3 hang squats cleans5 pull ups 7 burpees

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072420

SKILL:every 2:30 for 12:30:6 banded deadlifts WOD:4 sets not for time:10 pendlay row12 dumbbell bench press:45 second plank hold*1:30 rest

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072320

SKILL:4 rounds::30 goblet wall sit12 front rack kettlebell walking lunges10 front rack kettlebell squats*2:00 rest WOD:15:00 amrap:8 toe to bars100 meter run8 burpees

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072220

SKILL:10:00 emom:m1: 3 right arm turkish get upsm2: 3 left arm turkish get ups WOD:15:00 emom:m1: :45 max effort bike/rower for caloriesm2: :45 max effort double undersm3: 2 wall walks + 10 shoulder taps or 50 foot handstand walk

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