Workout of the Day – Page 308

WOD Thursday December 4th

Warm up # 3 1. Bench press: 5,5,5,5,5 2. 5 Rounds for time of: 10 Inside out / outside pushups on 45 / 25 lb plates 50 Lateral switch steps ( double count) on 45 / 25 lb plates

WOD Wednesday December 3rd

Warm up: 1000 meter row 1. One minute of glute ham sit ups x 3 Don’t go fast 2. “GI Jane” Burpee pullups x 100 or “Ranger Jane” 5 Rounds of: 10 Burpee pullups 10 Burpee bar muscle ups

Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”

WOD Monday December 1st

Today is the 1st. Rent is due. Thanks! Warm up # 1 1. Overhead Squat: 1 rep max!!! 2. “The Heaviest Grace that you’ve got” 30 Clean and jerks at the heaviest load that you can manage. Couple of guidlines: 1. Floor to shoulders to overhead – any method is allowed. (full or power clean,Continue reading “WOD Monday December 1st”

WOD Friday November 28th

Warm up of your choice 1. Deadlift: 2,2,2,2,2,2 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and into a thorn bush remove theContinue reading “WOD Friday November 28th”

WOD Thursday November 27th

One class today. 10:30 a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use and how you want to break up the reps)

WOD Wednesday November 26th

Remember guys, the gym will be open for 10:30 class only on Thursday. G-Dizzle 16 Rounds for time of: 4 Burpees 2 Pistols ( 1 each leg ) 4 Box jumps @ 30 / 24 2 Clean and jerks @ Pretty heavy

WOD Tuesday November 25th

Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round

WOD Monday November 24th

Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches

WOD Friday November 21st

Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups