Workout of the Day – Page 146

WOD Thursday November 5th

Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar

WOD Wednesday November 4th

Warm up: 2 Wall Climbs, 30 Second Pull up bar hang, 30 Second Handstand Hold Every 3 minutes for 10 sets: 100 meter run 8 Burpees 8 Thrusters @ 75 / 53 8 Pullups *Adjust the reps if necessary in order to keep the majority of the rounds under 2 minutes.

WOD Tuesday November 3rd

Warm up: Band work / Dumbbell raises Seated Dumbbell shoulder presses: 4 x 8 2. 3 Rounds for time: 25 Pushups 20 Calories 15 GHD Sit ups

WOD Monday November 2nd

Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions Every 75 seconds for 10 sets: Back squat x 1 2. For time: 100 Wall balls 50 Pullups *Begin every 75 seconds starting at 0:00 with 20 Double unders

Partner WOD Saturday October 31st

Alternate every 2 Minutes for 6 Rounds each person: 10 Shoulder to overhead 10 Burpee box jump overs 5 Shoulder to overhead 5 Burpee box jump overs

WOD Friday October 30th

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips

WOD Thursday October 29th

Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”

WOD Wednesday October 28th

Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges

WOD Tuesday October 27th

Warm up: 100 foot bear crawl / 100 foot crab walk 6 sets of: 2 Strict press + 2 Push press 2. For time: 60 Wallballs 60 Kettlebell snatches 60 Kettlebell jumps

WOD Monday October 26th

Warm up: 10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar