Workout of the Day – Page 132

Partner WOD Saturday March 6th

25 minute AMRAP in teams of 2: 100 calories on a thing 80 Overhead walking lunges holding 45 / 25 lb plate 60 Ground to overhead with plate 40 Wallballs 20 Wollymockers

WOD Friday March 5th

Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.

WOD Thursday March 4th

Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”

WOD Wednesday March 3rd

Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”

WOD Tuesday March 2nd

Warm up: Plate press x 15 / Pushups x 15 / Banded curls x 15 Every 3 minutes x 4 sets: Bench press x 6 + Strict pullups x 6 – 12 2. For time: 30 Shoulder to overhead @ 115 / 83 30 Hang power clean @ 135 / 93 30 Deadlifts @ 155Continue reading “WOD Tuesday March 2nd”

WOD Monday March 1st

Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. 3 Rounds for time: 20 Wallballs 30 Double leg mountain climbers

Partner WOD Saturday February 27th

In Teams of 2: 2 Rounds for Time: 1 Mile Run (together) 20 Power Snatch 30 Power Cleans 40 Box Step Overs

WOD Friday February 25th

Warm up: 2 Rounds: 5-10 Jumping Lunges, 5-10 Empty Bar Push Press, 5-10 Sit ups, 5-10 Ring Rows 1 . 5 Rounds Not for Time: 2 Clean and Jerks (Can be touch-and go OR Singles) Max Pull ups OR Muscle ups in One set 2 . For time: 50 Deadlifts @ Not Heavy 50 Burpees OverContinue reading “WOD Friday February 25th”

WOD Thursday February 25th

Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 meters 2. For time: 50 Wallballs 50 Reverse Burpees *Every minute including the first one, stop and do betweenContinue reading “WOD Thursday February 25th”

WOD Wednesday February 24th

Warm up: For time: 500 meter run For time: 50 Calories on a thing 50 Calories on a different thing *Every minute including the first one, stop and do between 5 and 10 Burpees ( pick a number at the beginning and commit to it.) 2. For time: 50 Dumbbell thrusters 50 Devil presses *EveryContinue reading “WOD Wednesday February 24th”