Workout of the Day – Page 163

WOD Friday February 28th

Warm up: 2 Rounds of: 5 Pendlay rows / 5 hang power cleans / 5 good mornings Every 3 Minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift *Use 2 barbells. Don’t be a baby. 2. 3 Rounds for time: 100′ of walking lunges 100′ of bear crawl

WOD Thursday February 27th

Warm up: Banded rig rows / Banded bicep curls Weighted pull ups: 5,5,3,3,1,1 2. Strict pullups: 1 set of max reps 3. As many rounds as possible in 10 minutes of: 15 Wallballs 15 Ball slams 15 Medicine ball sit ups

WOD Wednesday February 26th

Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )

WOD Tuesday February 25th

Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )

WOD Monday February 24th

Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. For time: 20 Wollymockers 20 Strict presses @ heavy enough to be annoying.

Saturday February 22nd Partner WOD

In teams of Two or Three: 60 Box step overs w/ dumbbells 100 Dumbbell snatches 60 Wallballs 100 Single arm overhead walking lunges 60 pull ups 100 medicine ball sit ups

WOD Friday February 21st

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Pendlay row x 10 Deadlift: 12, 10, 8, 6, 4, 2 2. 8 Rounds for time of: 30 Second handstand hold 6 Reverse burpees

WOD Thursday February 20th

Warm up: 2 rounds of: Overhead squat x 5 / Sotts press x 5 / Hang snatch x 5 Every 30 seconds for 6 minutes: Power snatch x 1 2. Every 45 seconds for 6 minutes: Heaving snatch balance x 1 3. Every 45 seconds for 6 minutes: Snatch balance x 1 4. Every minuteContinue reading “WOD Thursday February 20th”

WOD Wednesday February 19th

Warm up: 2 rounds of: 50 foot high skip / 50 foot back pedal / 50 foot butt kickers 3 Rounds for time of: 500 meter run 40 Double unders 30 Toes to bar 20 Power clean and jerks 115 / 83 10 Burpee pullups * Guys, if you leave a pile of sweat andContinue reading “WOD Wednesday February 19th”

WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds max burpees over the rower You must stop at the 60 second mark on each round. You cannot start the burpees before theContinue reading “WOD Tuesday February 18th”