Workout of the Day – Page 204

WOD Thursday October 25th

Warm up: Every 2 minutes for 12 minutes: Odds: 4 Lunges per leg Evens: 8 RDL’s 2. 2 rounds for time: 400 Meter run 20 Bench press @ Bodyweight or some other weight 400 Meter Weighted run 45 / 25 20 Hand release clapping pushups

WOD Wednesday October 24th

Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”

WOD Tuesday October 23rd

Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”

WOD Monday October 22nd

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every 3 Minutes for 18 minutes: Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2 Sets: 4 – 6:Continue reading “WOD Monday October 22nd”

HERO WOD Saturday October 20th

“KLEPTO” 4 Rounds for Time: 27 Box Jumps @ 24″ / 20″ 20 Burpees 11 Cleans (Squat) @ 145 / 98 U.S. Air Force Maj. David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Arkansas, died on April 27, 2011, in Kabul, Afghanistan, of woundsContinue reading “HERO WOD Saturday October 20th”

WOD Friday October 19th

Warm up: X walk / lunge / ghd / good morning Every 3 Minutes for 5 sets: 2 Deadlifts 12 Handstand pushups 2 Deadlifts 2. 8 Rounds for time: 20 Double unders 4 Hang power cleans 4 push presses 155 / 103

WOD Thursday October 18th

Warm up: 50 kb figure 8’s Every 45 seconds for 16 rounds: Odd rounds: left hand turkish get up Even Rounds: right hand turkish get up 2. 3 sets of 5 reps: Windmills 3. For time: 30 Calorie bike 30 Burpees

WOD Wednesday October 17th

Warm up: Get ready to lift weights. 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 100 meter run 8 Pullups 100 meter run

WOD Tuesday October 16th

Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest

WOD Monday October 15th

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”