Category Archives: Workout of the Day

Warmup # 13 1. Deadlift work up to heavy single for the day. Then take 80% of that number and perform 3×5 2. for time: 500 meter row then: 21-15-9 of 95 lb muscle snatch toes to bar

warmup # 1 1. power clean squat clean and jerk 1+1+1 x 8 @ 80 % of one rep max or heavy perform one set of  the sequence every 60 seconds for 8 rounds 2. four round for time sandbag ground to shoulder x 20 (10 each side) double-unders x 50 box jumps @ 20′  xContinue reading “WOD Friday July 5”

warmup # 13 1. four max effort trials of either l-sit or plank 2.  Amrap in 10 minutes of 5 pullups 4 toes to bar 3 cleans @ 155 2 snatch @ 155

warmup # 3 “Old red white and blue” tabata of the following burpees burpee pullups burpee box jump @ 20′ burpee lateral jumps score is least amount of each added together.

warmup # 1 1. Push press 3 x 5 2. For time of 42 wall balls 21 ring dips 30 wall balls 15 ring dips 18 wall balls 9 ring dips

Warmup # 13 1. Back Squat 5×5 @ 85% or heavy 2. Amrap in 10 minutes of 5 kettlebell snatches each arm @ 2 pood 2 rope climbs 20 air squats

Warm up of you choice “You don’t win friends with salad” For time: 3500 meter row 35 Clean and jerks @ 95 lbs 35 Glute ham sit ups 35 Kettlebell swings @ 1.5 pood 35 Pullups

Warm up # 22 1. Hang snatch: 1,1,1,1,1 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats  

Warm up # 14 “Scotty” For time: 6 L pullups 27 Overhead squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups  27 Front squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups 27 Back squats 115lbs 8 25lb weighted pullups 7 pullups

Warm up # 7 For time: Row 300 meters 30 Handstand pushups 30 Glute ham situps 30 Air squats 30 Box jumps @ 30″ 30 Burpees 30 Pullups