W.O.D. – Workout of the Day

November 15, 2018

November 16 2018
9:21 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your
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November 13, 2018

November 14 2018
8:34 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 consistent work in each AMRAP 10. Your barbell weight choices
should be light and allow for quick sets. Try to sustain around a 75% effort for each
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November 12, 2018
9:18 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: We’ll start off with one set of Max Reps in the Push-ups. Denote your score. All sets of DB
Bench/Rows should be challenging. Build in DB weight in Bench Press, but use
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November 11, 2018

November 12 2018
8:24 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Hero workout ”Andy” for Veteran’s Day today. There is no time-cap, but this will likely take
between 30-50 minutes to complete. The original version of this workout uses a 20# vest to
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November 8, 2018

November 9 2018
6:33 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 building to a max in the Close Grip Bench Press followed by a drop set. Have a
plan and make small jumps in weight to beat your previous max
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November 7, 2018

November 7 2018
9:40 AM 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 meant to challenge you from a pacing perspective, but not from a
muscular endurance perspective. The goal is to be consistent with running/bike splits. The BB Front
Rack Step-ups/Slam
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November 5, 2018

November 6 2018
11:12 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep
in mind this is a longer workout so not going out too hard is
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November 2, 2018

November 3 2018
10:09 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain.
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November 1, 2018

November 2 2018
11:44 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both Pull-ups and Chin-ups. You’ll need a full recovery between sets.
– Metcon: Today’s effort
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October 29, 2018

October 30 2018
9:15 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets
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