Workout of the Day – Page 148

WOD Tuesday October 13th

Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups

WOD Monday October 12th

Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”

Partner WOD Saturday October 11th

I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings

WOD Friday October 9th

Warm up: X walk / Single leg rdl / single leg hip bridge Deadlift: 4 x 4 2. For time: 12 Burpees 6 Power clean and jerks 12 Burpees 4 Power clean and jerks 12 Burpees 2 Power clean and jerks

WOD Thursday October 8th

Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 3 minutes for 4 sets: 200 meter run 2. 8 Rounds for time: 6 Strict press 6 Front rack lunges ( 3 each side ) 12 Sit ups

WOD Wednesday October 7th

Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!

WOD Tuesday October 6th

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row

WOD Monday October 5th

Warm up: 2 minutes on a thing / 15 Kang squats / 15 GH Raises Let’s see how much you can front squat 2. For time: 30 Handstand pushups 30 GHD Sit ups 30 Front squats @ 115 / 83

Partner WOD Saturday October 3rd

Your choice: Partner: Heavy Grace + 50 Bar facing burpees + Grace 2. Partner: 50 Bar facing burpees + Grace + 50 Bar facing burpees

WOD Friday October 2nd

Warm up: X walk / Good mornings / Tuck jumps Deadlift: 5 sets of 5 *Ascend in weight 2. For time: 400 Foot KB rack walk 100 Foot farmers carry 300 Foot KB rack walk 200 Foot farmers carry 200 Foot KB rack walk 300 Foot farmers carry 100 Foot KB rack walk 400 FootContinue reading “WOD Friday October 2nd”