Workout of the Day

Thur 5-18-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Every 3min x 4 sets:
Row 300/250m @ 95-100%
Record times from each interval
B. EMOM x 6
10 V-ups
10 Straddle Ups

Fitness WOD

A. 3 RFT:
15 Shoulder to OH 135/95
15 Toes to Bar / Hanging Knee Raises
B. Nordic Hamstring Curls
4×9 reps

Strength WOD

4 sets for reps:
Strict Deficit HSPU
Pegboard Ascent or Stagger Pullups
Strict Ring Dips with Turn Out at Top
Landmine Rows

Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions

4 Comments

  • Kang says:

    SPORTS
    STR A1) 4 / 3 / 4 / 4 blue + black
    STR A2) Up and down, across
    STR A3) 6 / 6 / 7 / 8
    STR A4) 4+4 across
    ATH A) 1:08.0 / 1:07.5 / 1:07.1 / 1:06.9
    ATH B) 10+10 / 8+8 for the rest

  • PG says:

    SPORTS
    STR A1) 5/4/4/4 blue + black
    STR A2) Up and down, across
    STR A3) 10/10/9/9
    STR A4) 5+5 across
    ATH A) 53.3/51.6/53.6/54.2
    ATH B) Struggle

  • Ian says:

    ATH

    A. 53.3/53.4/53.8/54.2
    B. 5s, form

  • Kia Kat says:

    STR
    A1) 4/4/3/3 – using two 15# plates on each side
    A2) 6/5/5/5 – staggered pullups
    A3) 10/8/7/8
    A4) 6 (two 5# plates + 45# barbell)/6 (three 5# plates)/6 (four 5# plates)/6 (four 5# plates)

    ATH
    A) 51.8/51.7/52.8/54.5
    B) 2 rx rounds then tucks instead of V-ups and broken up sets

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