Workout of the Day – Page 215

WOD Thursday June 7th

Warm up: 2 minutes of jump rope / 4 minutes of empty bar work Every minute on the minute for 12 minutes: 1 Power clean + 2 jerks ( Build ) 2. Every 2 minutes for 16 minutes: Seated box jump x 3 Kneeling squat jump x 6

WOD Wednesday June 6th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”

WOD Tuesday June 5th

Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”

WOD Monday June 4th

Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”

WOD Friday June 1st

Warm up: 2 Rounds: 10 Push ups, 10 Ring Rows “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout. (Last Programmed June 23rd, 2015)

WOD Thursday May 31st

Warm up: 2 Rounds: 45 sec in the bottom of a squat, 30 sec Handstand or Plank Hold 1. Every minute on the minute for 10 minutes: 1 Clean *Increase weight to a heavy single* 2. “Elizabeth” For time: 21, 15, 9 Cleans (NOT power cleans) @ 135 / 93 lbs Ring dips (Last programmed on October 25th,Continue reading “WOD Thursday May 31st”

WOD Wednesday May 30th

Warm up: Get Ready. 20 Rounds for Time: 1 Power Snatch + 1 Hang Power Snatch 10 Double Unders 2 Handstand Push ups @ something hard for you, like strict or kipping deficit 4 Kneeling Squat Jumps *Begin the Workout with 1 Rope Climb. Then, every 3 minutes stop and do 1 Rope Climb*

WOD Tuesday May 29th

Warm up: Clean and Jerk Empty Bar Work 1. Every minute on the minute for 20 Minutes: 1 Power Clean and Jerk 2. As many Rounds as possible in 5 Minutes: Burpee Box Jump Overs

WOD Monday May 28th

There will only be one class today @ 9:00 a.m.! Everyone is invited! “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty poundContinue reading “WOD Monday May 28th”

WOD Friday May 25th

Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows 1. Every minute on the minute for 12 minutes: 1 Thruster or Overhead Squat *Increase weight as you go up to a heavy single* *If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS* 2. “Fran” For time:Continue reading “WOD Friday May 25th”