Workout of the Day – Page 261

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

WOD Wednesday September 7th

Warm up: 500 meter row / 20 pushups 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 to use 5 – 10 pounds more than last week, and hit 1Continue reading “WOD Wednesday September 7th”

WOD Tuesday September 6th

Warm up: 2 rounds of – 15 Seated good mornings / 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: 4 reps Rest 2 minutes Every minute on the minute for 3 minutes: 3 reps Rest 2Continue reading “WOD Tuesday September 6th”

WOD Monday September 5th

FYI: There is only one Class today! 9:00 a.m.! Come join us for a Partner WOD!! Teams of 2 or 3 One person working at a time As many rounds as possible in 30 minutes of: 60 Kettlebell swings 1.5 / 1 pood 60 Wallballs 60 Burpees 60 Sit ups

WOD Friday September 2nd

Warm up: 2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”

WOD Thursday September 1st

Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog For time: 15 Power snatches 15 Overhead squats at the 6 minute mark: 30 Box jumps 30 Wallballs at the 12 minute mark: 45 Lateral barbell jumps (double count) 45 Pushups at theContinue reading “WOD Thursday September 1st”

WOD Wednesday August 31st

Warm up: Dynamic mobility For time: 1000 meter row Then 3 rounds of: 275 lb Deadlift x 15 Muscle ups x 5 Then 3 rounds of: 185 lb power clean x 5 Handstand pushups x 15 Then 1000 meter row

WOD Tuesday August 30th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”

WOD Monday August 29th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tuesday night at 7 p.m.! Warm up: 30 Kettlebell swings / 20 Double leg mountain climbers / 10 Toes to bar (no kipping Back Squat Every minute on the minute for 3 minutes: 5 reps Rest 2Continue reading “WOD Monday August 29th”

WOD Friday August 26th

Nutrition Challenge Starts Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Find Max: Deadlift OR Bench Press