W.O.D. – Workout of the Day

December 3, 2018

December 4 2018
8:32 PM ByCoach Mark InW.O.D. - Workout of the Day
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2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info

A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today’s T2B work is meant to be done with efficient sets whether those are big or small for
…

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December 2, 2018

December 3 2018
5:36 PM ByCoach Mark InW.O.D. - Workout of the Day
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2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info

A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight
…

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November 30, 2018

November 30 2018
9:53 AM ByCoach Mark InW.O.D. - Workout of the Day
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2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info

A) Whiteboard Brief (0:00 – 3:00)
– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench
press for
…

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November 29, 2018

November 29 2018
9:58 AM ByCoach Mark InW.O.D. - Workout of the Day
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2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info

A) Whiteboard Brief (0:00 – 3:00)
– Strength/Skill: Today we are going to focus on the Hang Clean + Hang Squat Clean, RDL, Back
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November 27, 2018

November 28 2018
7:42 PM ByCoach Mark InW.O.D. - Workout of the Day
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2018 Holiday Party: Saturday December 15 6-9pm at Mission Gorge! CLICK HERE for info

A) Whiteboard Brief (0:00 – 3:00)
– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we
…

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November 26, 2018

November 27 2018
9:09 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Skill: Similar work to last week with small variations. Perform the same skill ie. handstand hold
(freestanding or against the wall) or HS walking and work on really reinforcing good movement.
– Metcon:
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November 26, 2018

November 26 2018
6:47 AM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s Hero WOD has a ”strength bias” with volume accumulated over rounds. With that
said, the power cleans should be heavy! This workout is 100% about strategy and being consistent as it
…

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November 20, 2018

November 21 2018
11:09 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today we are looking for about 45-50s of working as the time to transition/catch your breath
will take 10-15s. Nothing should stop you in your tracks on this workout so look
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November 19, 2018

November 20 2018
9:26 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today we’ll spend the first part of class working on Handstand Holds. Each interval you’ll spend
40s working and then the even minutes we’ll perform some accessory work for the back/triceps. This
…

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November 18, 2018

November 19 2018
6:20 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 max over the course of 8-10 sets. If you’ve performed this variation before use the
same band as you used last time.
– Metcon: New benchmark workout that
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