Category Archives: Workout of the Day

Warmup #18 For Time: Back squat 185lb x 20 Pullups x 40 Back squat 185lb x 20 Pushups x 40 Back squat 185 x 20 Back extensions x 40 Check out this article from http://www.stumptous.com The great objection to women exercising—namely, the fear of becoming muscular—is quite without foundation. It cannot be too often repeatedContinue reading “WOD Thursday July 9th”

Warm up # 16 Push press 3,3,3,3 Then: Push ups x 30 lateral switch steps x 30 (each leg) Hang squat clean 95lb x 30 Glute Ham sit ups x 30 

Warm Up #10 Row: Max meters in 1 minute GI Jane: 100 Burpee pullups for time

Warm up # 5 Two hand anyhow 1,1,1,1 Then: “Nancy” 5 rounds of: 400 meter run 95 lb Overhead Squats x 15 reps

  Warm Up # 8 Clean 1,1,1,1,1 Then: 40,30,20,10 135 Deadlift Pushups

 Warm Up #12 For Time: Run 400 meters Kettlebell Figure 8’s x 15 each Run 400 meters Kettlebell Swings x 30 Run 200 meters Kettlebell Figure 8’s x 20 each Run 200 meters Kettlebell Swings x 40

Warm Up # 3 Front Squat 2,2,2,2 Then: 100 Box jumps for time

Warm Up # 22 225 Deadlift x 15 Muscle Ups x 5 x 5 rounds  

For Time: Pullups x 30 155 lb overhead x 15 Pullups x 20 155 lb overhead x 10 Pulups x 10 155lb overhead x 5 Each rep is from the rack position. Press, Push Press, or push Jerk can be used.

Max Reps in 4 minutes of: 95 lb ovehead squat Rest 4 minutes Max Reps in 3 minutes of: Medium Tire Flips Rest 3 minutes Max Reps in 2 minutes of: Burpee Pullups Rest 2 Minutes Max Reps in 1 minute of: Situps Rest until tomorrow