Workout of the Day – Page 333

WOD Monday January 27th

Warm up: 30 kettlebell figure 8’s / 20 Double leg mountain climbers / 10 Toes to bar (no kipping) 1. Strict press: 1 rep max. Get it. 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2Continue reading “WOD Monday January 27th”

WOD Friday January 24th

Warm up: 800 meter run 1. Prowler sprints high and low x 8 efforts 2. 3 rounds for time of: 30″ Box jumps x 10 185 lb Hang clean and jerk x 5

WOD Thursday January 23rd

Warm up: Row 1000 meters. Get ready to hurt. THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA whereContinue reading “WOD Thursday January 23rd”

WOD Wednesday January 22nd

Warm up # 3 1. 10 minutes of something you suck at. 2. 3 rounds for time of: 10 Snatches (squat or power) @ 115 lbs 20 lateral barbell jumps (double count)

WOD Tuesday January 21st

Attention!!! The gym will be closed Today for classes from 9-12. Classes will resume at 12:00. Warm up # 4 1. Weighted Pushup: 45 lbs x max reps in 1 minute Rest 2 minutes 35 lbs x max reps in 1 minute Rest 2 minutes 25 lbs x max reps in 2 minutes 2. 10Continue reading “WOD Tuesday January 21st”

WOD Monday January 20th

Attention!!! The gym will be closed for classes from 9-12 on Tuesday, January 21st. Classes will resume at 12:00. Warm up # 1 1. Back squat: 1 rep max 2. Max reps in 3 minutes of: Rope climb Rest 2 minutes Max reps in 3 minutes of: Hang squat cleans @ 1/2 body weight RestContinue reading “WOD Monday January 20th”

WOD Friday January 17th

Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”

WOD Thursday January 16th

Warm up # 3 1. Bench Press: 5,5,5,5,5 2. For time: 25 Overhead squats @ 115 lbs 20 Sumo deadlift high pulls @ 115 lbs 15 Overhead squats @ 115 lbs 10 Sumo deadlift high pulls @ 115 lbs 5 Overhead squats @ 115 lbs It is time to step your game up!

WOD Wednesday January 15th

Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time

WOD Tuesday January 14th

Warm up # 6 Max reps clean and jerk in 2 minutes @ 155 Rest 3 Minutes Max reps clean and jerk in 2 minutes @ 135 Rest 3 Minutes Max reps clean and jerks in 2 minutes @ 115 Rest 3 minutes Max reps Kettlebell snatches in 2 minutes @ 2 pood Rest 3Continue reading “WOD Tuesday January 14th”