Warm up # 25 For time: 100 double unders For every miss that you have, you must deadlift your bodyweight x 3 reps.
Category Archives: Workout of the Day
WOD Wednesday August 4th
Warm up # 1 1. Push press: 5,5,3,3,10 2. For time: Row 1000 meters Strict pullups x 25 Sandbag to shoulder x 20 Strict pullups x 15 Sandbag to shoulder x 10 Strict pullups x 5
WOD Tuesday August 3rd
Beginning of the month, rent is due. Thanks. Warm up # 21 “Jeremy” For time: 95lb Squat snatch x 10 95lb overhead walking lunge x 50 feet 95 lb front squat x 20 95lb overhead walking lunge x 50 feet 95lb overhead squat x 30 95lb overhead walking lunge x 50 feet 95lb clean andContinue reading “WOD Tuesday August 3rd”
WOD Monday August 2nd
It’s the beginning of the month, rent is due. Thanks. Warm up # 12 Ryan Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted 8 October 2008Continue reading “WOD Monday August 2nd”
WOD Friday July 30th
Warm up of your choice For time: Power clean 225 x 5 Dumbell power snatch 80 lb x 5 each arm Power clean 205 x 5 Dumbell power snatch 70 lb x 5 each arm Power clean 185 x 5 Dumbell power snatch 60 lb x 5 each arm Power clean 165 x 5 DumbellContinue reading “WOD Friday July 30th”
WOD Thursday July 29th
Warm up # 8 1. Deadlift 5,5,3,3,10 2. As many rounds as possible in 15 minutes of: Run 200 meters 20 2 pood goblet squats
WOD Wednesday July 28th
Warm up # 18 “Lynne” 5 rounds for max reps of: Bodyweight Bench press Pullups There is no time limit between sets on this workout.
WOD Tuesday July 27th
Warm up # 20 1. Overhead squat: 5,5,3,3,15 2. Jumping pullups x 50 Double unders x 25 x 3 rounds
WOD Monday July 27th
Warm up # 2 “Matthew” 10 rounds for time of: 115lb Burpee cluster x 5 115lb Sumo deadlift highpull x 5 Army Sgt. Matthew W. Weikert Died July 17, 2010 serving during Operation Enduring Freedom 29, of Jacksonville, Ill.; assigned to 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault),Continue reading “WOD Monday July 27th”
WOD Friday July 23rd
Warm up of your choice For time: Pushups x 20 Tire flips x 15 x 3 rounds Air squats x 20 Glute ham sit ups x 15 x 3 rounds
