Category Archives: Workout of the Day

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 20 Rounds for Time: 1 Snatch 1 Rope Climb *100 Meter Run after every Round

Warm up: 4 Wollymockers 1 . 6 Sets of 4 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . As Many Rounds as Possible in 14 Minutes: 4 Box Jumps 8 Wallballs 16 Double Unders

Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . 3 Sets of 10 Reps: Front Squat 2 . 4 Rounds For Time: 10 Push Press 10 Burpee Pull ups

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 3 Full Cleans (Increase weight as you go) 2nd Minute: 30 Seconds Glute Ham Sit ups to Straight add weight if you want 2 . ForContinue reading “WOD Friday February 10th”

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every 2:30 for 5 Sets: 200 Meter Row 2 . For Time: 40 Toes to bar 40 Box Jumps 40 Empty Bar Overhead Squats

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows As Many Rounds as Possible in 24 Minutes: 2 Muscle ups 1 Clean and Jerk *After Every Round do Burpees over the bar, start with 1 Rep, then add 1 Rep after each Round

Warm up: 4 Wollymockers 1 . 5 Sets of 5 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . 5 Rounds For Time: 36 Double Unders 12 Dumbbell Snatches (6 Per Arm)

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Kang Squats 1 . Every 90 Seconds for 6 Sets Each: (18 total minutes) 1st Set of 90 Seconds: 1 Back Squat * Same Weight Each Set 2nd Set of 90 Seconds: Right number of pull ups 2 . For Time: 500Continue reading “WOD Monday February 6th”

Warm up: 2 Rounds: 10 Inch worms / 10 Seated good mornings / 10 Bench Push ups 1 . Find a Max: Deadlift 2 . Find a Max: Bench Press 3 . 10 Rounds for Time: 1 Clean and Jerk 1 Minute Max Calorie Bike

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every Two Minutes for 10 Minutes: 150 Meter Row 2 . For Time: 12, 9, 6, 9, 12 Hang Power Snatch 300 Meter Run After Each Set