Category Archives: Workout of the Day

HERO WOD Saturday October 27th

SEE YOU GUYS AT 9:30 A.M.!! “VIOLA” As many Rounds as Possible in 20 Minutes: 400 Meter Run 11 Power Snatches @ 95 / 63 17 Pull ups 13 Power Cleans @ 95 / 63   U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds causedContinue reading “HERO WOD Saturday October 27th”

WOD Friday October 26th

Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees

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”