WORKOUT OF THE DAY

Tuesday 220816 AMRAP 20

20 minute AMRAP:
30 KB Swings USSR (24/18kg)
25 Burpee Box Step Overs (24/20”)
200m single arm farmer carry (24/18kg)
Post completed rounds + reps and any scaling

Monday 220815 3 rounds for time

Yoga at The Hut and on ZOOM tonight at 6:00pm!

3 rounds for time:
500m row
30 Wallball Shots (20/14#, 10/9’)
20 Pull-ups
Post finish time and any scaling

Thursday 220811 E6M for 5 rounds

5 rounds on the 6 minute mark, EACH for time:
300/250m Row
400m Run
post all finish times and any scaling

Wednesday 220810 Big Chipper

For Time Complete:
20 Deadlifts (100/70kg)
20 Burpee Pull-ups
200m Farmer Carry (24/18kg)
1 Mile Run
200m Farmer Carry
20 Burpee Pull-ups
20 Deadlifts
post finish time and any scaling

Tuesday 220809 DB Hang Squat Clean Thruster + Run

For time complete:
21 DB Hang Squat Clean Thrusters (50/35#)
400m Run
15 DB Hang Squat Clean Thrusters
300m Run
9 DB Hang Squat Clean Thrusters
200m Run
post finish time and any scaling

Monday 220808 Split Jerk 5-5-4-4-3-3-3

Remember all that talk last week about being on time and using the warm-up to its full advantage? Well here is post from the archives to drill that idea home!

“For some this is a day to simply practice a new skill, become more comfortable, and get some reps of split jerk. For others, this is a day to test your strength and skill, working to a new 3 rep max. Regardless of what camp you’re in, you’ll get a nice long technique intensive warm-up and skill work before loading up the bar. Work on moving well today. Upright torso in the dip. Weight in the heels. Full hip extension before dropping. Solid bar path. Stable landing in the split. Your coaches are here for you so ask us any questions, and be sure to pay special attention during the warm-up. The warm-ups are, after all, not simply for getting warm, but for developing skill, getting specific joints and muscles ready, and priming movement patterns. The warm-ups help us improve, keep us safe and efficient, and ensures each athlete gets what they need… including you! So, don’t waste your warm-up today, or any day!” -WODblog 2021

Yoga at The Hut and on ZOOM tonight at 6:00pm!

Split Jerk
5-5-4-4-3-3-3
post all loads, new 3RM , and any scaling
compare to: September 29 2021, July 9 2019, August 2 2017, October 31 2016, January 12 2016

Friday 220805 Partner AMRAP 30

30 minute AMRAP with a partner:
800m Run (together)
80 KB Swings (Shared, 24/18kg, USSR)
80 Calorie Row (Shared)
40 SA KB Push Press (Shared, 24/18kg)
post total completed rounds + reps and any scaling

Thursday 220804 4 RFT: Squat, TTB, C&J

4 rounds for time:
20 Air Squats
14 Toes To Bar
8 Clean and Jerks (50/35kg)
post finish time and any scaling

Wednesday 220803 Double Unders and HSPUs For Time

Workout of the Day:
15 minutes of dedicated L-sit and inversion drills and practice (bars, rings, parallettes, boxes, wall, freestanding) ending with 3 max duration attempts and athletes L-sit of choice
-then-
For time complete:
50 Double Unders
15 HSPU
40 Double Unders
12 HSPU
30 Double Unders
9 HSPU
20 Double Unders
6 HSPU
10 Double Unders
3 HSPU
post finish time and any scaling, and post longest L-sit and the variation/scaling in notes

Tuesday 220802 Thruster 5×5

Workout of the day:
Thruster (volume sets)
5-5-5-5-5*
*3-5 Strict L Pull-ups between all sets, including warm-ups
post loading used
post pull-up variation in notes