Tag Archives: Workout of the Day

WOD Monday October 26th

Warm up:  10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats Every minute on the minute for 10 minutes: 1 Back squat @ heavier than last week. 2. 3 Rounds for time: 5 Clusters 15 Toes to bar

WOD Friday October 23rd

Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 tuck jumps Deadlift: 2 x 2 2. For time: 5 Snatches 25 Box jump overs 4 Snatches 20 Box jump overs 3 Snatches 15 Box jump overs 2 Snatches 10 Box jump overs 1 Snatch 5 Box jumpContinue reading “WOD Friday October 23rd”

WOD Monday October 19th

Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups Every 45 seconds for 10 sets: 1 Back squat @ 80% – 85% ( focus on speed) 2.  “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( AmericanContinue reading “WOD Monday October 19th”

WOD Thursday October 15th

Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”

WOD Wednesday October 14th

Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar

WOD Tuesday October 13th

Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups

WOD Monday October 12th

Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”