Workout of the Day – Page 224

WOD Friday Febraury 2nd

Warm up: 200 meter run / 15 Glute ham raise / 15 Banded good mornings 1. Every 2 minutes for 10 sets: 3 Deadlifts + 5 High box jumps 2. 6 Rounds for time of: 3 Muscle ups / 6 Pullups 12 kneeling squat jumps

WOD Thursday February 1st

Warm up: Empty bar work Every other minute for 6 minutes: 3 Power snatches ( minutes 1, 3, 5 you are working) Every other minute for 6 minutes: 2 Snatches ( minutes 7, 9, 11 you are working ) Every minute for 6 minutes: 1 Snatch ( minutes 13 – 18 ) 2. “Annie” 50,Continue reading “WOD Thursday February 1st”

WOD Wednesday January 31st

Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl HILDY Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and theContinue reading “WOD Wednesday January 31st”

WOD Tuesday January 30th

Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”

WOD Monday January 29th

Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”

WOD Friday January 26th

Last class today is at 4:00 p.m. The gym closes at 5:00 p.m. Volunteer meeting tonight at 7:30 p.m. The Havoc Games kicks off at 8:00 a.m. Saturday! Come Watch!! Warm up: 10 Back extensions, 10 sit ups, 10 single legged hip bridge 1. Every 2 minutes for 10 sets: 2 Deadlifts + the right number ofContinue reading “WOD Friday January 26th”

WOD Thursday January 25th

The Gym is Closed This Saturday for The Havoc Games!! 1. Bench Press: 5, 5, 5, 5, 5 2. For Time: 3, 6, 9, 12, 15 Strict Pull up Thruster Box Jump

WOD Wednesday January 24th

The Gym is Closed This Saturday for The Havoc Games!! This should be the last workout for competitors of The Havoc Games. Thursday is to be used for active recovery, row, bike or roll out and stretch. And Friday we should not see you at the gym! Warm up: 20 Burpees For Time: 1000 MeterContinue reading “WOD Wednesday January 24th”

WOD Tuesday January 23rd

Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go

WOD Monday January 22nd

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Front squats *Increase weight as you go 2. Open WORKOUT 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 BurpeesContinue reading “WOD Monday January 22nd”