WORKOUT OF THE DAY EMOM X 24 MIN 1: Bike or Row Moderate Effort MIN 2: AMRAP - 4 Alternating Lunges + Burpees MIN 3: 100M Run + AMRAP Push-ups MIN 4: AMRAP - 4 Plate Sit-ups + 4 G2OH COOL DOWN 10 MIN Flow Stretching LITE N'TITE FOR...
WORKOUT OF THE DAY EXTENDED WARM-UP 15 Minutes to build to a 3 Rep Moderate-Heavy Deadlift CrossFit Games Open 14.3 AMRAP X 8 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlifts 185/135 15 Box Jumps 24/20 20 Deadlifts 225/155 15 Box Jumps 24/20 25 Deadlifts 275/185 15 Box Jumps...
WORKOUT OF THE DAY SKILL Bar Muscle-up Scaled: AMRAP X 12 10 GHD Sit-up 10 Ring Dips :30s Hollow Hold 10 Ring Rows FOR TIME 9-7-5-3 Bar Muscle-up 10-10-10-10 Calorie Bike *10 Min Cap *Scaled 12-9-6-3 Burpee Pull-up ____________________________________________________________ LITE N' TITE ROWING INTERVALS 1000M Row -Rest 3 Minutes- 750M Row -Rest 2 Minutes- 500M Row -Rest 1 Minute- 250M Row -Rest 1 Minute- 500M Row -Rest 2 Minute- 750M Row -Rest...
WORKOUT OF THE DAY
EMOM X 10
35 Double Unders
1 Squat Clean + 2 Front Squat @75-85% of 1 RM Clean
-Rest 2 Minutes-
EMOM X 10
5 Hang Squat Cleans 135/95
10 Lateral Burpee Over/Bar
*Scale to a Light-Moderate weight that can be done unbroken
Log your scores on
WORKOUT OF THE DAY SKILL TGU 3 X 3 *3 Per Side STRENGTH/SKILL EMOM X 6 2 Split Jerk *75-85% AMRAP X 12 200M Run 30 Single DB Split Jerk 40 Mtn Climbers Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY PARTNER WOD AMRAP X 35 2000M Row 60 Wall Balls 60 Power Clean 135/95 60 T2B 200 Double Unders *Switch Every 500M on Row ____________________________________________________________ LITE N' TITE EVERY 6:00 X 5 400M Run 12 T2B 12 Hang Db Squat Clean 12 Burpees Log your scores on Beyond...
WORKOUT OF THE DAY EMOM X 6 1: 80’ Double Kb OH Walk 80’ 2: 15s Hollow Rock-15s Flutter Kicks-15s Sit-ups FOR TIME 18-15-12-9-3 Cal Bike HSPU Rkbs 70/53 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
WORKOUT OF THE DAY STRENGTH Tempo Back Squat 5 X 3 *3 Second Tempo 10 ROUNDS FOR TIME 3 Power Snatch 95/65 6 Box Jumps *10 Min Cap L2: 75/55 L1: 55/45 ____________________________________________________________ LITE N' TITE AMRAP X 30 400M Row 40 HR Push-ups 40 Kbs 400M Run 40 Sit-ups 40 Wall Balls Log your scores on
WORKOUT OF THE DAY 6 SETS 20S ON/40S OFF Max Calorie Row -Rest 3 Minute- 6 SETS 20S ON/40S OFF Max Calorie Bike -Rest 3 Minutes- 6 SETS 20S ON/40S OFF Max Rep SDHP 75/55 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY STRENGTH Bench Press 3 X 8 PARTNER WOD OFF/DEF O: AMRAP 15 Double Unders 10 DB Push-ups 10 Alt. DB Suitcase Lunges 50/35 D: 400M Run *18 Min Cap ____________________________________________________________ LITE N' TITE EMOM X 10 20 Double Unders + 5 Burpees FOR TIME 21-18-15-18-21 Burpee Over Erg *500M Row after each set Log your scores...