Category Archives: Workout of the Day

In Teams of 2 For Time: 100 Wallballs 100 Push ups 100 Ball Slams 100 Air Squats 100 Medicine Ball Sit ups

Warm up: handstand holds, back extensions, good mornings 1 . 3 Rounds Not For Time: 8 Deadlifts (increase weight each set if you like) Handstand Walk @ the right number of feet 2 . 8 Rounds For Time: 2 Deadlifts 2 Hang Cleans 2 Lunges 200 Meter Run

Warm up: empty bar snatch work 1 . Every 30 seconds for 5 minutes: 1 Hang Full Snatch *Stay at the same weight. Not heavy. 2 . Every minute for 10 minutes: 1 Full Snatch *Increase weight when you feel good 3 . As many rounds as possible in 12 minutes: 12 Wallballs 6 ToesContinue reading “WOD Thursday April 22nd”

Warm up: clean and jerk empty bar work , rope climb technique For Time: 20 Clean and Jerks @ heavy-ish singles 20 Burpee Box Jump Overs 10 Muscle ups 10 Full Cleans 5 Rope Climbs 10 Full Cleans 10 Muscle ups 20 Burpee Box Jump Overs 20 Clean and Jerks @ heavy-ish singles

Warm up: 2 Rounds: 5 Dumbbell Press, 10 Double Legged Mountain Climbers 1 . Strict Press: 12, 6, 3 2 . 5 Rounds for Time: 5 Push Press 20 Double Unders 5 Handstand Push ups 20 Sit ups

Warm up: PVC pull throughs, 15 PVC Overhead Squats, 15 Glute Ham Sit ups, 15 Back Extensions 1 . Overhead Squat: 5, 5 Front Squats: 5, 5 Back Squat: 5, 5 2 . For Time: 600 Meter Row 30 Push ups 30 Pull ups 30 Push ups 600 Meter Row

Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 Bar MuscleContinue reading “WOD Wednesday April 14th”