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WORKOUT OF THE DAY

TODAY’S WOD

12/05/2019
Warm-up
Warm-up
Move for 3 minutes
Metcon
Metcon (AMRAP - Rounds)
24 Min Alternating EMOM
Min 1: 10 Toes 2 Bar + 30 Double Unders
Min 2: 20 Wall Balls (20/14)
Min 3: 30 Double Unders + 10 Power Snatches (75/55)
Min 4: Rest

*Best Score Possible: 24
Intermediate: Kipping Straight Leg Raises, 20 Double Unders, (20/14) to 9'/8' Target
Scaled: Sit Ups, 14 Wall Balls, Single Unders, (45/35)
MONDAY’S WOD
No WOD available
TUESDAY’S WOD
No WOD available
WEDNESDAY’S WOD
No WOD available
THURSDAY’S WOD
12/05/2019
Warm-up
Warm-up
Move for 3 minutes
Metcon
Metcon (AMRAP - Rounds)
24 Min Alternating EMOM
Min 1: 10 Toes 2 Bar + 30 Double Unders
Min 2: 20 Wall Balls (20/14)
Min 3: 30 Double Unders + 10 Power Snatches (75/55)
Min 4: Rest

*Best Score Possible: 24
Intermediate: Kipping Straight Leg Raises, 20 Double Unders, (20/14) to 9'/8' Target
Scaled: Sit Ups, 14 Wall Balls, Single Unders, (45/35)
FRIDAY’S WOD
12/06/2019
Warm-up
Warm-up
5 Rounds:

25' Monster Walk
10 Leg Swings
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
7 Deadlifts (255/185)
21/18 Calorie Row

*If the rowers are full Ski Erg (18/15) Calories OR Run 4 Stairs
Scaled: (155/105)
SATURDAY’S WOD
WOD not yet available. Please come back later!
SUNDAY’S WOD
No WOD available
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