Workout of the Day – Page 258

WOD Wednesday October 19th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 1 Minute of jump rope, 10 Air squats, 1 Minute of jump rope, 10 Sit ups For Time: 2000 Meter Row 50 Pull ups 25 Thrusters 100 Double Unders 25 Thrusters 50 Pull upsContinue reading “WOD Wednesday October 19th”

WOD Tuesday October 18th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 20 Burpees, 20 Sit ups, 20 Mountain Climbers For Time: 10, 8, 6, 4, 2 Power Snatch (Increase weight as the reps decrease) Do 20 Wallballs between each set 10, 8, 6, 4, 2Continue reading “WOD Tuesday October 18th”

WOD Monday October 17th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 85% 2ndContinue reading “WOD Monday October 17th”

WOD Friday October 14th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 3 Sets of Max Reps: Push ups 2. Every minute on the minute for 24 minutes: 1st: 1-2 Rope Climbs 2nd: 6 Lunges (3 Per leg.Continue reading “WOD Friday October 14th”

WOD Thursday October 13th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Jumping lunges, 30 Sec Handstand Hold, 10 Sit ups, 30 Sec Handstand Hold Every 90 Seconds for 15 minutes: 2 Clean and Jerks 2. As many rounds as possible in 12 minutes: 12Continue reading “WOD Thursday October 13th”

WOD Wednesday October 12th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 400 Meter Run, 15 Push ups, 15 Sit ups 20 Rounds for time: 4 Handstand Push ups 4 Deadlifts 4 Toes to Bar 4 Box Jumps

WOD Tuesday October 11th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 V-ups, 5 Snatch Grip Behind the Neck Strict Press, 10 High Jumps land in Power Position, 5 Empty bar Power Cleans Every minute on the minute for 6 minutes: 1 Power Snatch +Continue reading “WOD Tuesday October 11th”

WOD Monday October 10th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2ndContinue reading “WOD Monday October 10th”

WOD Friday October 7th

The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe! Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups 3 Sets of max reps: Pull ups (Strict or kipping) 2. Every minute on the minute for 24 minutes: 1st: 1-3 Muscle ups OR 2-8 RingContinue reading “WOD Friday October 7th”

WOD Thursday October 6th

Warm up: 500 Meter Row, 10 Empty Bar Split Jerks ( pause in split before recovery ) Every 90 Seconds for 15 minutes: 1 Clean + 2 Split Jerks 2. 5 Rounds for time: 10 – 40FT Handstand Walk (do the length that makes sense for you) OR Handstand Walk around box/bench with feet onContinue reading “WOD Thursday October 6th”