Workout of the Day – Page 131

WOD Tuesday April 13th

Warm up: 1 minute handstand hold or 1 minute plank / 15 Plate presses 15 Minutes to establish a 1 rep max push press 2. As many rounds as possible in 15 minutes of: 15 Kettlebell swings 15 Sit ups 15 Box jump overs

WOD Monday April 12th

Warm up: 1 minute squat hold / 10 Toy soldiers / 30 seconds of butt kickers / 100′ High skip Back squat: Find a 20 rep max ( Take a weight that you would do for 10 and do 20, I’m not kidding ) 2. 3 Rounds for time: 12 Overhead squats 50 Double unders

Partner WOD Saturday April 10th

I-Go-You-Go For 10 Rounds Each: 100 Meter Run 2 Wall Walks 10 Walking Lunges (5 Per leg)

WOD Friday April 9th

Warm up: 10 back extensions, 10 push ups, 10 Empty bar Thrusters 1 . 15 minutes to Find a Max: Cluster (Clean into a Thruster/ no-Thruster-Jerks) 2 . As Many Rounds as Possible in 20 minutes: 5 Hang Clusters (you choose your weight – should be unbroken) 10 Box jump Overs @ 24″/20″ 15 Toes-to-barContinue reading “WOD Friday April 9th”

WOD Thursday April 8th

Warm up: 20 Burpees For Time: 5000 Meter Row

WOD Wednesday April 7th

Warm up: 2 minutes of jump rope / Dynamic mobility For time: 50 Wallballs 50 Double unders 40 Pullups 40 Double unders 30 Overhead squats @ 135 / 93 30 Double unders 20 Pistols ( add weight if you can ) 20 Double unders 10 Snatches @ 135 / 93 ( Did I say Power?Continue reading “WOD Wednesday April 7th”

WOD Tuesday April 6th

Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Every 2 minutes for 5 sets: 1 Push press + 4 Jerks 2. 3 Rounds for time: 500 meter run 15 GHD Sit ups 15 Burpees

WOD Monday April 5th

Warm up: 2 minutes on a thing / 10 single leg hip bridge / 10 Banded good mornings / 20 sit ups Front squat: find 1 rep max 2. 10 Rounds for time: 1 Round of Cindy 1 Clean and jerk @ Pretty heavy

Partner WOD Saturday April 3rd

The Gym is closed Tomorrow. Have a Happy Easter. In teams of 2: 100 Calorie Row 90 Wallballs 80 Sit ups 70 Pushups 60 Pullups 50 Power cleans 40 Jerks 30 Calorie Bike 20 Wall climbs 10 Burpees

WOD Friday April 2nd

Yo, we are closed on Sunday. Don’t try and come here or go to Chic Fil A. Warm up: Banded Rig rows / Band stuff Every Minute on the minute for 12 Minutes: Odds: Toes to bar x X Evens: Strict Pullups x X 2. 8 Rounds for time: 6 Handstand Pushups 6 Kneeling squatContinue reading “WOD Friday April 2nd”