Category Archives: Workout of the Day

Wednesday November 22, 2017

by Kristen November 22, 2017

Teams of two: 10 rounds 50 double unders 15 toes to bar 10 hand release push ups Alternate rounds; each person does 10 rounds

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Tuesday November 21, 2017

by Kristen November 21, 2017

4 rounds 400m run 24 front squats 95/65 24 shoulder to overhead 95/65

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Monday November 20, 2017

by Kristen November 20, 2017

5 rounds 30 air squats 20/15 calorie row 10 burpees over rower Rest 3 minutes between rounds One person does a round while the other rests. Then switch. Burpees are done in a lateral fashion

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Monday November 20, 2017

by Kristen November 20, 2017

5 rounds 30 air squats 20/15 calorie row 10 burpees over rower Rest 3 minutes between rounds One person does a round while the other rests. Then switch. Burpees are done in a lateral fashion

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Thursday November 16, 2017

by Kristen November 16, 2017

Make up lifts and/or wods If you haven’t missed a day Skill work: Mobility Wod: for time 1000m row

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Wednesday November 15, 2017

by Kristen November 15, 2017

Strength: 30 mins to establish 1 rep heavy squat clean Wod: for time 1 mile run

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Tuesday November 14, 2017

by Kristen November 14, 2017

Strength: 20 mins establish heavy jerk Wod: DT 5 rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105

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Tuesday November 14, 2017

by Kristen November 14, 2017

Strength: 20 mins establish heavy jerk Wod: DT 5 rounds 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105

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Monday November 13, 2017

by Kristen November 13, 2017

Strength: 20 mins to establish 1 rep Front Squat Wod: Helen 3 rounds 400m run 21 kb swings 53/35 12 pull ups

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Friday, November 10, 2017

by Kristen November 10, 2017

Strength: Make up any maxes you missed Wod: for time 100 wall balls 30/20

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