"Its never too late to get in shape"

Rutland CrossFit

​WORKOUT OF THE DAY

​​​​

MONDAY 10-


STRENGTH/LIFT


WOD


TUESDAY 10-19


STRENGTH/LIFT

Bench 4x5  slow decent, explosive rise

WOD

50 box jumps

75 KB swings

50 box jumps



WEDNESDAY 10-20


STRENGTH/LIFT

Hang Snatch 4x3 increase weight each set

WOD

EMOM

MIN 1-4-7-10  7 thrusters

MIN 2-5-8-11  10  med ball cleans

MIN 3-6-9-12 14 push ups



THURSDAY 10-21


STRENGTH/LIFT

NONE

WOD

5 ROUNDS

10 pull ups

12 DL 135/185

350 bike


FRIDAY 10-22


STRENGTH/LIFT

OHS 5-3-1

WOD

14 MIN AMRAP

25 wall balls

15 toes to bar or knees to elbows

5 devils press


SATURDAY IS ALWAYS A SURPRISE (Shawn's SSS)