Workout of the Day - February 2019 Archive

2/28/19

Shoulder Health- DB Windmill + Farmer's Carry

"Lynne"
BW Bench Press
Pull-ups
5 Rounds for max reps
No time component

2/27/19

Shoulder Stamina

Strength- 1 RM Overhead Squat

5 Power Snatch
E2MOM for 12 Minutes (6 sets)

2/26/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 1 RM Weighted Pull-ups

Partner WOD
12 RFT
8 Shoulder to Overhead (50/35)(35/20)
8 Burpees
8 DB Box Step overs (24/20" Box)(50/35)(20/20" Box)(35/20)

2/25/19

Shoulder Health- Supinated Row + OH Carry

Strength- 1 RM Press

20 Minute EMOM:
12 Deadlift (225/155)
12 Goblet Squats (53/35)
15/12 Cal Row
12 HSPU

2/23/19

"FOO"
13 Bench Press (170/105)
then, 20 Min AMRAP:
7 Chest to Bar
77 Double Unders
2 Squat Clean Thrusters (170/105)
28 Situps

2/22/19

Shoulder Health: C2B Pullups + DB Press

Open 19.1

15 Min AMRAP:

19 Wall Ball (20/14)

19 Cal Row

2/21/19

Shoulder Health- Supinated Row + OH Carry

Strength- 3 RM Press

4 RFT:
1 Min HS Hold
15 Toes to Bar
15 Ring Dips

2/20/19

Shoulder Stamina

20 Min E2MOM:
21 Front Squats (115/85)
1 Legless rope Climb

2/19/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Step Overs (4 sets of 10)

For Time:

5K Row

2/18/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 3 RM Weighted Pull-ups

20 Minute AMRAP:
12 Burpees
12 DB Cleans (50/35)
120 Double Unders
12 DB Shoulder to OH (50/35)
12 Wall Ball (20/14)

2/16/19

"DG"
10 Minute AMRAP
8 Toes to bar
8 DB Thruster (35/25)
12 DB walking lunge steps (35/25)

2/15/19

Shoulder Health- 1-arm DB High Pull + Dips

5 RM OHS

Clean & Jerk EMOM
1 Clean & Jerk EMOM for 10 Minutes

2/14/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Box Step Overs (4 sets of 8)

3 Rounds:
7 DB Bench Press
5 Strict L pul-ups
then, 1000m Row

2/13/19

Shoulder Stamina

5 RM Press

12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 MBC (20/14)
2 Hand Release Push-ups

2/12/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Deadlift (6 Sets of 3 Reps)

4 RFT:
20 Alt DB Snatch (50/35)
20 Box Jumps (30/24)

2/11/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5 RM Weighted Pull-ups

20 Minute EMOM:
12 Ball Slams
15/12 Cal Assault Bike
100ft Bear Crawl
2 Rope Climbs
:50 Active Shoulder Hang

2/9/19

"Seven Deadly Sins"
10 C2B Pullups
20 T2B
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

2/8/19

Shoulder Health- DB Windmill + Farmer's Carry

1 RM Bench Press

2/7/19

Shoulder Health- 1-arm DB High Pull + Dips

CrossFit Total

1 RM Back Squat
1RM Press
1 RM Deadlift

2/6/19

Shoulder Stamina

"The Ghost"
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
- Rest - 
- Separate scores for each - 

2/5/19

Shoulder Health: DB Windmill and Farmer's Carry

5 RFT:
400 m Run (100 DU)
10 DB S2O (50/35)(35/20)
15 GHD Sit-ups or 25 Abmat

2/4/19

Shoulder Health: Supinated Row + OH Carry

Bench Press 5 reps @ 75++%
E2MOM for 14 Minutes(7 sets)

2/2/19

MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)

2/1/19

Shoulder Health- 1-arm DB High Pull + Dips

Bench Press 
E2MOM for 12 Minutes) (6 Sets)
6 Reps at 70%++)

Grace
30 Clean & Jerks (135/95)

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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