Workout of the Day – Page 256

WOD Thursday March 23rd

Warm up: 15 calorie row / 10 pullups / 10 calorie row / 5 pullups Every 4 minutes x 3 sets: 35 / 15 lb weighted pullup x max reps No freaking kipping! 2. For time: 30 Calorie row 15 Burpees 20 Calorie row 10 Burpees @ the 10 minute mark 50 Wallballs (start withContinue reading “WOD Thursday March 23rd”

WOD Wednesday March 22nd

Warm up: 10 Burpees / 20 Air squats / 10 Glute ham sit ups / 20 Pushups For time: 600 meter run 30 Thrusters @ 95 lbs 9 Muscle ups / 18 Pullups 30 Double unders 30 Push press @ 95 lbs 6 Muscle ups / 12 Pullups 30 Double unders 30 Overhead squats @ 95Continue reading “WOD Wednesday March 22nd”

WOD Tuesday March 21st

Warm up: 4 rounds: 100 meter run / 6 pushups / 8 air squats Strict Press: 5, 5, 5, 3, 3, 3 2. 5 minutes of max Power Cleans @ 155 lbs / 105 lbs Every minute starts with 5 Box Jumps @ 30″ 3. 5 minutes of max Box Jumps @ 30″ Every minuteContinue reading “WOD Tuesday March 21st”

WOD Monday March 20th

Warm up: 2 Rounds of: 1 minute of jump rope / 15 banded good mornings / 15 sit ups Every minute on the minute for 15 minutes: Back squat x 1 @ 5 – 10 lbs heavier than last week 2. For time: 20 Hang power snatches @ 95 / 65 20 Toes to bar 15Continue reading “WOD Monday March 20th”

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”