Workout of the Day – Page 158

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Saturday May 30th

FIGHT GONE BAD 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest

WOD Friday May 29th

Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

WOD Thursday May 28th

Warm up: 3 Rounds of: 30 second plank / 10 Supermans 3 Rounds not for time: Parallette pass throughs x 12 Swimming Frog x 12 Bench crunch x 12 2. For time: 30 Thrusters @ 75 / 53 30 Toes to bar 15 Thrusters @ 125 / 83 15 Toes to bar

WOD Wednesday May 27th

Warm up: Empty barbell work Every minute on the minute for 16 minutes Odds: 12 Box jumps / 1 Power snatch Evens: 8 Box jumps / 2 Power snatches Rest 4 minutes Every minute on the minute for 16 minutes: Odds: 1 Power snatch Evens: Choice of Handstand pushup / Muscle up / Pistol Roots.Continue reading “WOD Wednesday May 27th”

WOD Tuesday May 26th

Warm up: Band work / empty bar work Every 90 seconds for 6 sets: 1 Strict press 2 Push press 3 Split jerks 2. For time: 20 Power cleans 20 Shoulder to overhead 20 Lateral barbell jumps 20 Deadlifts 20 Front squats

WOD Monday May 25th

Heats at 7 am, 9 am, 11 am

Partner WOD Saturday May 23rd

Warm up: 800 meter run I go you go for 6 rounds: 15 Calorie Bike 100′ Sled drag 10 Burpees

WOD Friday May 22nd

WE ARE DOING MURPH ON MONDAY. There will be a 25 person limit per heat. 7am, 9am, 11am, sign up at the gym. Warm up: X walk / GHR / Sit ups Every 75 seconds for 12 sets: Odds: Deadlift x 3 Evens: Seated Box jump x 3 2. For time: 60 Sit ups 50Continue reading “WOD Friday May 22nd”

WOD Thursday May 21st

Warm up: 50 KB figure 8’s Pendlay Row: 6 sets of 6 2. Strict pullups: 3 sets of max reps 3. For time: 500 meter row 25 Overhead squats @ 75 / 53 lbs