Workout of the Day – Page 105

WOD Friday June 12th

Warm up of your choice 1. Two hands anyhow: do it 2. Windmills: 5,5,5 3. 500 meter row: max effort

WOD Thursday June 11th

Warm up: Jerk drills with empty bar 1. Split Jerk: 3, 3, 3, 2, 2, 2, 1, 1, 1 2. 8 minute AMRAP: 10 Wallballs 10 Double Legged Mountain Climbers

WOD Wednesday June 10th

Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185

WOD Tuesday June 9th

Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees

Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”

WOD Friday June 5th

Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row

WOD Thursday June 4th

Warm up #9 1. 20 Minutes to Find Max Havocomplex Clean 2. 10 Minute AMRAP: 5 Thrusters 10 Box Jumps 15 Double Unders

WOD Monday June 1st

Warm up # 6 1. Overhead Squat: 5,5,3,3,1,1 2. 20,15,10,5 reps for time of: Wallballs Kneeling squat jumps or Burpees Huge Shout out to Everyone who came out to WOD JAMZ this past weekend. We had an awesome time hanging, working out, and getting sunburned. Big thanks to Sherry Farabee for taking these awesome pictures!!!Continue reading “WOD Monday June 1st”

WOD Thursday May 28th

Warm up # 8 Today we snatch.

WOD Tuesday May 26th

Warm up # 9 1. Every 30 seconds for 4 minutes: Hang cluster x 1 Rest 1 minute Every minute for 8 minutes: Hang cluster followed by thruster x 1 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30Continue reading “WOD Tuesday May 26th”