Workout of the Day – Page 322

WOD Tuesday August 26th

Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders

WOD Monday August 25th

Warm up # 1 1. Overhead squat: 5,5,5 2. For time: 135/ 93 lb Thruster x 12 Muscle ups x 10 135/ 93 lb Push press x 10 Muscle ups x 8 135/ 93 lb Front squat x 8 Muscle ups x 6 135/ 93 lb Thruster x 6 Muscle ups x 4 135/ 93 lb Push press x4 Muscle ups xContinue reading “WOD Monday August 25th”

WOD Friday August 22nd

Warm up of your choice 1. Weighted pushup: 5,5,5,5,5 2. For time: 20 Burpees 15 Power snatches (pretty heavy) 20 Burpees

WOD Thursday August 21st

Warm up # 4 For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Deadlift x 2 Minutes:2,5,8,11,14,17,20,23,26,29 – Handstand Pushup x 6 Minutes:3,6,9,12,15,18,21,24,27,30 – Box jumps x 12

WOD Wednesday August 20th

Warm up: 50′ bear crawl / 50′ crab walk x 2 rounds For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower

WOD Tuesday August 19th

Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers

WOD Monday August 18th

Warm up # 1 1. Front Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. 20 minutes: Odd minutes: Muscle ups x 30 seconds Even minutes: Kettlebell snatches x 5 each arm

WOD Friday August 15th

Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”

WOD Thursday August 14th

Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs

WOD Wednesday August 13th

Warm up # 3 1. Bench press: 3,3,3,3,3 2. Every 2 minutes for 16 minutes: 1 Power clean and jerk, 15 lateral barbell jumps