Workout of the Day – Page 208

WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8 Every 2 minutes for 32 minutes: Rounds 1 – 4: 2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps Rounds 5 – 8:Continue reading “WOD Wednesday October 3rd”

WOD Tuesday October 2nd

Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

HERO WOD Saturday September 29th

See you guys at 9:30 a.m.!! “Shaun” In teams of two, for time: 200 Goblet squats 150 Sit ups 100 Push ups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit toContinue reading “HERO WOD Saturday September 29th”

WOD Friday September 28th

Warm up: Banded Good Mornings, Hip Bridges 1. Every 3 minutes for 5 sets: 4 Deadlifts 2. 10 Rounds for Time: 100 Meter Row 2 Wall Climbs 100 Meter Run 2 Full Cleans

WOD Thursday September 27th

Warm up: Empty bar power snatch work 1. Every minute on the minute for 16 minutes: 1 Power Snatch 2. For Time: 100 Double Unders 50 Burpees 100 Double Unders

WOD Wednesday September 26th

Warm up: Empty Bar Power Cleans, Handstand Hold, Sit ups 20 Rounds for Time: 1 Power Clean 2 Handstand Push ups 3 Box Jumps 4 Glute Ham Sit ups

WOD Tuesday September 25th

Warm up: Wrist Stretches, Handstand Hold, Back Extensions 1. Every 90 seconds for 9 sets, do presses: 1st 3 sets: 3 Strict Press 2nd 3 sets: 3 Push Press 3rd 3 sets: 3 Jerks 2. As many Rounds as possible in 8 minutes: Ascending ladder of: (Round 1 is 1 Thruster, 1 Pull up, Round 2 isContinue reading “WOD Tuesday September 25th”

WOD Monday September 24th

Warm up: wrist and rack position stretches, bottom of squat holds, air squats, lunges 1. Every 2 minutes for 5 sets: 2 Front Squats (start at 80-85% of your max) 2. For Time: 800 Meter Run 80 Ball Slams 400 Meter Run 40 Medicine Ball Sit ups 200 Meter Run 20 Air Squat holding Medicine ball into aContinue reading “WOD Monday September 24th”

HERO WOD Saturday September 22nd

SEE YOU GUYS AT 9:30 A.M.!! “MCGHEE” As many Rounds as possible in 30 minutes: 5 Deadlifts @ 275 / 193 13 Push ups 9 Box Jumps @ 24 / 20 U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. HeContinue reading “HERO WOD Saturday September 22nd”