Workout of the Day Archives - Page 3 of 21

Skill : 8×3 front squat 3 second pause bottom Metcon : 5 round for time 5 wall walks 15 overhead

Skill : squat snatch practice 20 minutes Metcon : 21-15-9 pull ups alternating pistols Alternating hang clean & shoulder to

Metcon: 21-15-9 : alternating dumbbell snatches 50/35 burpee over dumbbell 50/35 then 75 power snatches 75/55 then 5 rounds of

Skill : 5×5 back squats Macon : 5 rounds for time complex: power clean + squats clean + front squat

Metcon : for time 4 rounds : 100 m run & 100m bear hug carry 200/150 Then 4 rounds :

Skill : 5×5 deadlift metcon : 5 rounds for time 10 toes to bar 15 box jumps 24/20 20 alternating

Skill : 8×3 Shoulder to Overhead Metcon: 5 rounds for time 50 double unders 10 alternating pistols

Skill : 5×5 front squat Metcon : 5 rounds for time 5 wall walks 10 pull ups 15 burpees

Skill : 20 minute squat snatch practice Metcon : team 100% 200 box jump overs 24/20 100 dball throws 400m