Workout of the Day – Page 105

WOD Friday March 11th

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 4 Rounds For Time: 300 Meter Run 20 Wall balls 15 Pull ups

Warm up: Planks, sit ups, handstand work 1 . Handstand Walk Practice 2 . Max Reps Per Minute For 18 Minutes: 1st Minute: Hang Power Snatches @ 75/53 2nd Minute: Burpees over the bar 3rd Minute: Change weight/ Rest 4th Minute: Rest 5th Minute: Power Snatches @ 95/63 6th Minute: Calorie Bike 7th Minute: ChangeContinue reading “WOD Thursday March 10th”

WOD Wednesday March 9th

For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 Push press @ 45 / 3350 Back extensions50 Wallballs @ 20 / 1450 Burpees50 Double unders

WOD Tuesday March 8th

Warm up: Empty bar jerk work 1 . Find a max: jerk 2 . For Time: 1000 Meter Row 20 Power Cleans 30 Handstand push ups 20 Power Cleans 1000 Meter Row

WOD Monday March 7th

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 8, 8 2 . Front Squat: 6, 6 3 . Back Squat: 4, 4 4 . As Many Rounds As Possible in 8 Minutes: 16 Ball Slams 8 push ups 4 Toes toContinue reading “WOD Monday March 7th”

WOD Friday March 4th

Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 3 Rounds For Time: 12 Thrusters 12 Pull ups

WOD Thursday March 3rd

Warm up: Planks, sit ups, handstand work 1 . Find a Max Set of Handstand Push ups 2 . For Time: 1 Mile Bike 50 Push ups 25 Toes to bar 50 Mountain Climbers 1 Mile Bike

WOD Wednesday March 2nd

16 Rounds For Time: 1 Rope Climb 2 Full Cleans 4 Burpee box jump overs

WOD Tuesday March 1st

Warm up: Empty bar jerk work 1 . For 5 Sets: 2 Jerks 2 . 6 Rounds For Time: 12 Glute Ham Sit Ups 6 Push Press 3 Chest to Bar Pull ups

WOD Monday February 28th

Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 10, 10 2 . Front Squat: 8, 8 3 . Back Squat: 6, 6 4 . For Time: 200 Double Unders 400 Meter Run 10 Muscle ups 200 Meter Run