Category Archives: Workout of the Day

“Grace” For Time: 135lb Clean and Jerk x 30 reps

For Time: 800 Meter run Then 5 rounds 5 Overhead Squats 115lbs 10 pushups 5 Cleans 115lbs 10 Pullups Then: 800 meter run

2 Hands Anyhow 1,1,1,1 Back Squat 3,3,3 100 kettlebell swings for time

For Time: 95lb Overhead squat  x 40 95lb Thrusters x 30 Glute/Ham situps x 20 Sandbag Load x 10

For Time: 21,15,9 24″ Box jump 1.5/1 pood swings 95/65 lb SDLHP

50 Pullups (chest to bar) 50 Burpees   -then Turkish getup 1,1,1

AMRAP in 20 min of: 5 Ring dips 10 Powerclean 95 lb 15 1.5 pood KB swings

Shoulder Press 5,4,3,2,1 then: 30 knees to elbows 5 dead hang Pullups 20 knees to elbows 10 dead hang pullups 10 Knees to elbows 15 dead hang pullups

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”