Workout of the Day – Page 260

WOD Wednesday September 21st

Warm up: 2 rounds of: 15 Kettlebell swings / 15 Overhead squats ( pvc ) For time: 1500 meter row 10 rounds of: 3 Power snatches ( you should not be able to do touch and go reps) 3 Handstand pushups ( ring , parallette , or regular ) 1500 meter row Mattie Rogers is stronger thanContinue reading “WOD Wednesday September 21st”

WOD Tuesday September 20th

Warm up: 2 rounds of: 1 minute jump rope / 15 Pushups Strict press: Find 3 rep max 2. 10 Rounds for time of: 3 Deadlifts 3 Strict pullups

WOD Monday September 19th

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”

WOD Friday September 16th

Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”

WOD Thursday September 15th

Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers

WOD Wednesday September 14th

Warm up: 50 kettlebell figure 8’s For time: 400 meter run 20 muscle ups + 1 extra dip at the top of each rep 300 meter run 20 Power clean and jerks @ bodyweight 200 meter run 20 Handtstand pushups or pushups on bar 100 meter run

WOD Tuesday September 13th

Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”

WOD Monday September 12th

WOD Friday September 9th

Warm up: Stretch and stuff Within 10 minutes complete a 1500 meter row and continue for the remainder of the 10 minutes with Handstand pushups or pushups . The goal is to complete as many handstand pushups or pushups as possible. Rest 5 minutes 2. Within 5 minutes complete 50 situps and continue for theContinue reading “WOD Friday September 9th”

WOD Thursday September 8th

Warm up: 20 Burpees / Sotts press x 3 x 5 Drop snatch: 1,1,1,1,1 2. Heaving snatch balance: 1,1,1,1,1 ( I would do these on the minute, or every 2 minutes, or something like that ) 3. 4 Rounds for time of: Heavy ass deadlift x 3 Double unders x 30