Workout of the Day

Workout of the Day

Thurs WOD 122117

Focus on efficient Barbell Cycling.
Although there is a time and place to
drop from the top too many of
you are content to
drop from every rep in a Metcon
even from the jump thereby
cheating yourself out of a
training benefit and never
learning to cycle.
These are typical Metcon weights.
Use them if you can complete the
sets unbroken.
Metcon (Weight)
4 x 10 Unbroken
Deadlifts @225/155
Metcon (Weight)
4 x 5 Unbroken
Clean and Jerks (135/95)
Metcon (Weight)
4 x 5 Unbroken
Power Snatches (115/85)

Chop Shop (Time)
Push Ups
Sit Ups

For Rx’+….
All Sets Unbroken

Regarding Rx’+….
For Push Ups athletes can rest briefly
in the top of the Push
Up position but may be called for
stalling if resting too long.
For Squats and Sit Ups there should be
no pausing and no interruption to the flow.

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