Category Archives: Workout of the Day

WOD Thursday August 31st

Warm up:  400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 1 Power Snatch + 1 Snatch +  a set of unbroken Double Unders 2. For Time: 40Continue reading “WOD Thursday August 31st”

WOD Wednesday August 30th

Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)

WOD Tuesday August 28th

Warm up: 500 Meter Row or 400 Meter Run, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 1 Power Clean + 2 Jerks 2. For Time: 400 Meter Run w/ plateContinue reading “WOD Tuesday August 28th”

WOD Friday August 25th

Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the Neck Jerk + 2 Overhead Squats 2nd minute: 2 Deadlifts 2. As many Rounds as possible in 8 minutes: 4 Clapping Push ups 8 Sit ups 16Continue reading “WOD Friday August 25th”

WOD Thursday August 24th

Warm up:  400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 2 Power Snatch +  a set of unbroken Toes to Bar 2. For Time: 100 Overhead Lunge @ 75 / 53Continue reading “WOD Thursday August 24th”

WOD Wednesday August 23rd

Warm up: 2 Rounds: 200 Meter Run, 10 Push Ups For Time: 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs

WOD Tuesday August 22nd

Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 2 Power Cleans + 1 Jerk 2. 3 Rounds for Time: 300 Meter Run 15 Strict Press 15Continue reading “WOD Tuesday August 22nd”

WOD Monday August 21st

Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 30 Muscle Ups OR For Time: 50 Pull ups 50 Dips (Ring or Dip Bars)Continue reading “WOD Monday August 21st”