Category Archives: Workout of the Day

Max 2k row Wait 5 min 100 total dumbell snatches (50 each arm)

“Greg” Max reps in 2 minutes of: 60 kilo snatch 185 lb back squat Burpee pullups Tire Flips Farmers Walk (10 feet = 1 rep) Max rest between each movement is 3 minutes. Score is total reps or size of vomit pile.     Hey Guys, the Gym will be closed on Friday afternoon. RonContinue reading “WOD Tuesday Apr 28th”

For time: 10,8,6,4,2 135 lb Thruster 275 lb Deadlift

Box jump (High) x 5 Plyo Pushup inside- outside x 5 Standing Long Jump (Long) x 5 Plyo Pushup: Bar to Standing x 5 x 10 rounds

Tabata intervals for Box jumps Pullups 95 lb push press Back extensions No rest between movements. Score is total of all reps.

For Time: Back squat 135 x 15 Front squat 135 x 10 Overhead squat 135 x 5 x 5 rounds

“Helen” 3 rounds 400m run 21 1.5 pood kb swings 12 pullups

Linda AKA 3 Bars of Death 10,9,,8,7,6,5,4,3,2,1 of the Following 3 movements 1.5 BW Deadlift BW Bench Press 3/4 BW Squat Clean

Max reps in 5 Min of: Wall Balls 20/15 KB Snatch 35/25 Front Squat 115/75 Rest as needed between each movement.

For Time: Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds