Workout of the Day – Page 312

WOD Thursday October 9th

6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 4 rounds for time of: 6 Burpees 8 Overhead squats @ 65 / 45

WOD Wednesday October 8th

Warm up: Run the Havoc Loop For time: 80 Box jumps @ 20″ 60 Kettlebell swings @ 2 pood 40 Glute ham sit ups 20 Pistols (10 each leg)

WOD Tuesday October 7th

Warm up # 3 1. Dumbell Bench press: 5,5,5,5,5 2. 8 Rounds for time of: 100 Meter run 10 Pullups (every other round is kipping) 10 Strict press @ 95 lbs

WOD Monday October 6th

Warm up # 1 1. Front Squat: 4,4,4 then a set of 10 @ 85-90% of last 4 2. Deadlift ladder: With your bodyweight on the bar Every 2 minutes perform 10 lateral barbell jumps followed by 2 deadlifts on the first round, 4 on the second, 6 on the third etc. The lateral jumpsContinue reading “WOD Monday October 6th”

WOD Friday October 3rd

Warm up of your choice ” Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers

WOD Thursday October 2nd

Warm up: 10 Glute ham raise, 10 Empty bar back squats, 10 Empty bar hang squat snatch 1. For 20 minutes: 1st minute do 2 Back squats 2nd minute do 1 Snatch (We will be doing this for the next 5 Thursdays and increasing weight every week) 2. For Time: 400 Meter run 20 BurpeesContinue reading “WOD Thursday October 2nd”

WOD Wednesday October 1st

Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

WOD Tuesday September 30th

Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench press: 3,3,3,3,3 2. 5 Rounds for time of: 1 Strict press 2 Push press’ 3 Jerks 4 Hang Squat cleans 5 Deadlifts 6 Toes to bar Rest exactly 1 minute between rounds.

WOD Monday September 29th

Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3 2. As many rounds as possible in 12 minutes of: 12 Wallballs 12 Ring dips 12 Pullups

WOD Friday September 26th

Don’t forget!!! No classes after 4 pm today. You are welcome to help set up for Saturday’s Battle. Warm up of your choice 5 Rounds for time of: 12 Pullups 8 Thrusters @ 95 / 63 lbs 4 Broad Jumps 6′ / 4′ 200 meter run Pretty solid technique here. Only one thing reallyContinue reading “WOD Friday September 26th”