Workout of the Day

The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.

WOD
Crossfit
Clean High Pull (5x4 @ 75% 1RM)
Metcon (AMRAP - Reps)
EMOMx17
Minute 1: KBS (53/35)
Minute 2: Cal Ski
Minute 3: HSPU
Minute 4: 200m Run
Minute 5: Plank Hold
Minute 6:Rest
Score is number of calories and reps added together.
Run = 2 Reps
Metcon (AMRAP - Rounds)
5x10
Deficit HSPU (45lb plates/25lb plates)
WOD
Crossfit
Hip Halo Back Squats (Weight)
5 Sets:
5 Reps @71% of 1RM
Metcon (Time)
5 Rounds For Time
30 Double Unders
15 C2B
30 Double Unders
5 Wall Walks

21 Minute Cap

Rx+ (100ft HSW)
SC( 3 Wall Walks/ Pull Ups)
Single Arm Seated DB Press (4x10 Each Arm)
WOD
Crossfit
High Hang Snatch + Low Hang Snatch + Snatch (7x1 @70%)
Metcon (AMRAP - Rounds and Reps)
"Bruce Wayne"
AMRAP 7
10/7 Cal Ski
T2B - 3,6,9,12,15 ...etc

Rest 1:30

AMRAP 7
10/7 Cal Row
Burpee Over Rower - 3,6,9,12..

Rest 1:30

AMRAP 7
10/7 Cal Bike
Alt Devils Press - 2,4,6,8,10...etc
(50/35)
Metcon (Time)
5x400m Run
Rest 1:00 between
WOD
Crossfit
Front Squat (4x8 @68%)
Metcon (Time)
Top Gun
For Time:
20-15-10-15-20
Wallball (20/14)
Floor Press (115/85)
Abmat Situps

Cash Out 35 Burpee to Target

RX+ (30/20, 155/105, GHD)
Metcon
4 Rounds:
20 Good Mornings w/empty bar - smooth and steady on these