Workout of the Day – Page 247

WOD Friday March 17th

Warm up: 500 meter row / 15 sit ups / 15 Ball slams Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts @ 225 lb / 153 lb 55 Wall-ball shots 20 / 14 55 Calorie row 55 Handstand push-ups

WOD Thursday March 16th

Warm up: 2 Rounds of: 100′ karaoke / 100′ high skips / 100′ back pedal For time: 40 Thrusters @ 75 / 53 lbs 200 Meter run 20 Wollymockers 200 Meter run 20 Power cleans @ 165 / 113 200 meter run 10 Wollymockers 200 meter run

WOD Wednesday March 15th

Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row

WOD Tuesday March 14th

Warm up: Clean and jerk empty bar work x 5 minutes Clean and jerk: 1 rep every 90 seconds for 15 minutes 2. 8 Rounds for time of: 25 Double unders 10 Figure 8’s @ 1 / 1.5 pood

WOD Monday March 13th

Warm up: 500 meter row / 15 glute ham raise / 15 glute ham sit up / 10 grh / 10 ghsu Every minute on the minute for 15 minutes: Back squat x 1 @ 85 – 90% 2. For time: 40 Pushups 40 Hand planted bench jumps 30 Glute ham sit ups 30 HandContinue reading “WOD Monday March 13th”

WOD Friday March 10th

Warm up: 500 Meter Row, 2 Rounds: 8 pull ups, 8 Empty Bar Power Snatch + Overhead Squat Open Workout 17.3: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. / 63 lbs Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. / 93 lbs *PriorContinue reading “WOD Friday March 10th”

WOD Thursday March 9th

Warm up: 3 Minutes of jump rope Every minute on the minute for 30 minutes: 5- 10 Burpees 2. 10- 20 Sit ups 3. 10 – 20 Kettlebell swings ( not too heavy ) *Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuffContinue reading “WOD Thursday March 9th”

WOD Wednesday March 8th

Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

WOD Monday March 6th

Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”