Workout of the Day – Page 152

WOD Monday July 13th

Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts

Partner WOD Saturday July 11th

I go you go for 10 Rounds each: 100′ Medicine ball or sandbag carry 15 – 30 Double unders

WOD Friday July 10th

Warm up: 30 Jumping jacks / 10 Toy soldiers / 10 Butt kickers / Empty barbell work Power clean: 8 x 1 @ 95 – 100% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps

WOD Thursday July 9th

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Front Squat: 3 x 2 @ 95% 2. 5 Rounds for time: 10 Box step ups holding dumbbells 10 Dumbbell strict presses 10 Dumbbell Squats *Dumbbells are not made to be dropped. If you are the one in class whoContinue reading “WOD Thursday July 9th”

WOD Wednesday July 8th

Warm up: 2 minutes on a thing / Empty barbell work Every Minute on the minute for 16 Minutes: Odds: 2 Power snatches Evens: 8 – 12 Wallballs Directly into: Every Minute on the minute for 16 Minutes: Odds: 1 Power snatch + Hang Snatch Evens: 6 – 10 Reverse Burpees

WOD Tuesday July 7th

Warm up: 30 KB figure 8’s / 2 rounds of 30 sec handstand hold and 10 kb swings Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. Pendlay Row: 3 x 12 3. As many rounds as possible in 8 Minutes of: 15Continue reading “WOD Tuesday July 7th”

WOD Monday July 6th

Warm up: 2 minutes of jump rope / Kang squats / Sit ups Back squat: 5 x 1 @ 95% 2. For time: 100 Double unders 10 Front squats 50 Double unders 20 Hang cleans ( Did I say power? ) Not Everyone is good at mopping.

WOD Saturday July 4th

Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005 At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”

WOD Friday July 3rd

Warm up: 400 meter run / Empty Barbell work Power clean 8 x 1 @ 95% 2. 3 Rounds for time: 20 Pullups 15 Sumo deadlift high pulls

WOD Thursday July 2nd

Warm up: Toy soldiers / Butt kickers / Banded good mornings / 1 Minute squat hold Front Squat: 5 x 2 @ 90% 2. In Teams of 2: 7 Rounds for time: 22 Pistols 19 Bench Press 76 Double unders 44 Calories on a thing