W.O.D. – Workout of the Day

January 23, 2019

January 24 2019
8:28 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging.
– Metcon: This workout is intended to be done UB for Wallballs and touch-n-go sets
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January 20, 2019

January 21 2019
9:47 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a touch-n-go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat
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January 16, 2019

January 17 2019
5:25 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is week 1 of Power Clean + Jerk/Back Squat Work. Take 3-4 sets to build to work weight for both.
– Metcon: Today’s work is accessory work for the posterior chain.
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January 15, 2019

January 15 2019
8:22 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be
light and able to be done UB. Find a pace on your run/row that you can sustain
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January 13, 2019

January 14 2019
11:07 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes
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January 8, 2019

January 9 2019
8:30 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the
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January 6, 2019

January 7 2019
8:49 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build over the course of 6-7 sets to a heavy set of 1 Power Snatch + 3 Overhead Squats.
– Metcon: This workout is intended to be done at near maximal effort.
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January 3, 2019

January 4 2018
8:05 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1RM shoulder press over the course of 6-7 sets. Make sure you have a plan and
don’t make too big of jumps in weight too quickly. Take your time.
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January 1, 2019

January 2 2019
11:03 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include
your warm-up sets in this. For the Floor press, start at about 60% and build
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December 26, 2018

December 27 2018
6:45 PM ByCoach Mark InW.O.D. - Workout of the Day
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Holiday hours:

1/31 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM

1/1 TUESDAY Closed

1/2 WEDNESDAY Regular Schedule
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today is week of 1 Paused Front Squat percentage work. You’ll see this work for
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