Workout of the day

Workout of the Day

170412
Wednesday October 17, 2018
“Believe in yourself the way you once believed in Santa Clause”
MetCon:
4 RFT
Pull Ups x 10 (20/14)
Pistol Squats x 20 (10L/10R) (20/14)
Push Ups x 30 (20/14)
*with a vest

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Workout of the day

Workout of the Day

170412
Tuesday October 16, 2018
“Nobody talks to you more than yourself”
Strength:
Deadlift
10-10-6-6-2-2-2
*65%-85%
*Rest 2-3 mins between
Accessory:
6 Rounds (Each person)
Banded Sprints x 100m

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Workout of the day

Workout of the Day

170412
Monday October 15, 2018
“Event + Response = Outcome”
MetCon:
TABATA x 8 Cycles each
Wall Ball Shots (20/14)
Burpees over rows
Push Press (95/65)
Target Burpees

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Workout of the day

Workout of the Day

170412
Saturday October 13, 2018
“Quit making excuses, they amount to nothing”
8am – SAS
Run x 1,600m
Bar Muscle Ups x 20
Row x 1,600m
Thrusters x 20 (135/95)
9am and 10am
Partner WOD
Run x 300m
Goblet Squats x 60 (55/35)
Run x 300m
Kettlebell Swings x 60 (55/35)
Run x 300m
Single Arm KB Push Press x 60 (55/35)
Run x 300m
Sumo Deadlift High Pull x 60 (55/35)
Run x 300m
Russian KB Twist x 60 (Each Side) (55/35)
Run x 300m

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Workout of the day

Workout of the Day

170412
Friday October 12, 2018
“Adversity is required to excel in life so embrace it”
MetCon:
Double Unders x 50
Box Jump Overs x 20 (24/20)
Kipping Hand Stand Push Ups x 10
Box Jump Overs x 20
Strict Hand Stand Push Ups x 5
Ring Push Ups x 20
Strict Hand Stand Push Ups x 5
Box Jump Overs x 20
Kipping Hand Stand Push Ups x 10
Box Jump Overs x 20
Double Unders x 50
*If you trip during DU or SU, immediately do a burpee

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