Category Archives: Workout of the Day

Warm up: Jump rope x 1 minute Handstand hold x 30 sec x 2 rounds                      For time: 95 lb strict press x 20 95 lb push press x 40 95 lb hang power clean x 60

Warm up # 11 1. Deadlift 5,5,3,3,20 2. For time: 1 pood kb swing x 100 1.5 pood kb swing x 50 2 pood kb swing x 25 You guys should like this song.

Warm up # 20 For time: 200 m 2 pood kettlebell rack walk 20 knees to elbows 150 m 2 pood kettlebell rack walk 15 knees to elbows 100 m 2 pood kettlebell rack walk 10 knees to elbows 50 m 2 pood kettlebell rack walk 5 knees to elbows

Warm up # 8 1. Front squat 5,5,3,3,20 2. For time: Run 800 meters 10 Overhead squats 155lb 2 Ring dips 8 Overhead squats 4 Ring dips 6 Overhead squats 6 Ring dips 4 Overhead squats 8 Ring dips 2 Overhead squats 10 Ring Dips Run 800 meters

Warm up of your choice 1. Weighted pullup: 3,3,3,3 2. For time: 3 rounds of: 10 double unders 9 Chest to bar pullups 8 clapping pushups 7 tuck jumps 6 1.5 pood clean and jerks per arm 5 1.5 pood snatches per arm 4 1.5 pood overhead squats per arm 3 1.5 pood figure 8’sContinue reading “WOD Friday June 18th”

Warm up # 22 For time: 30,20,10 185 deadlift 24″ box jumps

Warm up # 6 1. Clean and Jerk : 3,3,2,2 2. Bodyweight Grace 30 reps clean and jerk with your bodyweight on the bar

Warm up: 50 double unders “Cindy” As many rounds as possible in 20 minutes of 5 pullups 10 pushups  15 air squats

Warm up # 1 1. Back squat : 5,5,3,3,15 2. For time : Handstand pushups x 20 Wallball shots x 40 95 lb thrusters x 60

Warm up of your choice For time: Farmers walk x 100 meters 53/35 5 burpees High skips x 100 meters x 4 rounds