Category Archives: Workout of the Day

Warm up: Back extensions, bottom of squat hold, good mornings 1 . 3 Rounds: Every 4 Minutes: 20 Air Squats 10 Back Squats 20 Air Squats 2 . For Time: 1 Mile Run 50 Burpee Pull ups

Warm up: glute ham raise, sit ups, good mornings 1 . 10, 8, 6, 4, 2 Deadlift (increase weight as you go) 1 Set of Strict Pull ups after each set 2 . As many rounds as possible in 12 Minutes: 24 Mountain Climbers 24 Medicine ball Sit ups 24 Ball Slams

Warm up: empty bar clean and jerk work For Time: 6 Rounds: 3 Clean and Jerks 6 Burpee box jump overs 12 Calorie Bike 6 Rounds: 2 Clean and Jerks 4 Burpee box jump overs 8 Calorie Bike 6 Rounds: 1 Clean and Jerk 2 Burpee box jump overs 4 Calorie Bike

Warm up: Back extensions, bottom of squat hold, good mornings 1 . Back squat: 20, 10 2 . For Time: 1200 Meter Run 60 Push ups 60 Pull ups 120 Double Unders

Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 Clean + thruster 1 Rope Climb 2 . As many rounds as possible in 8 minutes: 16 Thrusters 32 Double Unders As many rounds as possible in 4 minutes: 8 push ups 16 Ball Slams As many calories as possible in 2 minutes:Continue reading “WOD Thursday May 12th”

Warm up: empty bar snatch work 20 Rounds For Time: 1 Snatch 2 Pistols per leg 3 Handstand Push ups 4 GHD sit ups or regular sit ups