​WORKOUT OF THE DAY

"Its never too late to get in shape"

Rutland CrossFit


MONDAY 6-21


STRENGTH/LIFT

Push Jerk 4x5 60 to 80 percent

WOD

6 MIN AMRAP

P#1 10 KB snatches

P#2 push ups


rest 2 min


6 min AMRAP

P1 15 KB swings

P2  squat hold


TUESDAY 6-22


STRENGTH/LIFT

Hang Cleans 3x5

60-80 percent

WOD

"Grettel"

3 clean and jerks

3 burpees over the bar


WEDNESDAY 6-23


STRENGTH/LIFT

Bench 5-3-1

WOD

100 air squats

80 sit ups

60 push ups

40 RR

20 pull ups

50 air squats


THURSDAY 5-24


STRENGTH/LIFT

NONE

WOD

3Tabatta

Bike

pull ups

weighted lunges

weighted sit ups


FRIDAY 5-25


STRENGTH/LIFT

FS pause at bottom 5x3

WOD

5 rounds

25 wall balls

400 m row

25 dubs



SATURDAY IS ALWAYS A SURPRISE