Workout of the Day – Page 325

WOD Wednesday May 14th

Warm up # 5 1. Power snatch: Singles 2. For time: 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10

WOD Tuesday May 13th

Warm up: Swimming frog x 20 / Bench sit ups x 20 / Hand planted lateral bench jumps x 20 1. Deadlift: 3, 3, 3, 3, 3 2. For Time: Run 800 meters 8 Clean & Jerk @ bodyweight 80 Double unders 8 Clean & Jerk @ bodyweight Run 800 meters

WOD Monday May 12th

Warm up # 1 1. Back Squat: 3,3,3,3,3 2. 10 Rounds for time of: 2 Muscle ups 4 Kneeling squat jumps 6 Sumo deadlift high pulls with a 2 pood kettlebell

WOD Friday May 9th

Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.

WOD Thursday May 8th

Warm up # 4 1. Turkish get up: 1,1,1,1,1,1,1,1,1,1 2. For time: 185 lb deadlift x 20 Pushups with hands on barbell x 30 Lateral barbell jumps x 40 (double count) Sit ups x 50

WOD Wednesday May 7th

Warm up # 3 For time: 8 rounds of: 8 Pullups 8 Thrusters @ 115 lbs / 83 lbs Then 6 rounds of Burpees 6 Front squats @ 115 lbs / 83 lbs Then 4 rounds of: 4 Toes to bar 4 Push press @ 115 lbs / 83 lbs

WOD Tuesday May 6th

Warm up # 2 1. Bench press: 1 rep every minute for 10 minutes 2. 3 Rounds for time of: 60 Double unders 30 Kettlebell swings @ 2 pood 200 meter run

WOD Monday May 5th

Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)

WOD Friday May 2nd

Warm up # 6 1. Havocomplex clean: 25 minutes to establish a max for the day 2. 200 meter row x 5 intervals – rest 1 minute between efforts

WOD Thursday May 1st

It is MAY 1st!! Between now and May 5th you can bring a new member to the gym and you each will only pay $50 for the month of May. Or if two new members sign up by May 5th they will also only pay $50 each for the month of May. See everyone soon!!Continue reading “WOD Thursday May 1st”