Workout of the Day – Page 11

WOD Wednesday October 7th

Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!

WOD Tuesday October 6th

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row

WOD Monday October 5th

Warm up: 2 minutes on a thing / 15 Kang squats / 15 GH Raises Let’s see how much you can front squat 2. For time: 30 Handstand pushups 30 GHD Sit ups 30 Front squats @ 115 / 83

WOD Friday October 2nd

Warm up: X walk / Good mornings / Tuck jumps Deadlift: 5 sets of 5 *Ascend in weight 2. For time: 400 Foot KB rack walk 100 Foot farmers carry 300 Foot KB rack walk 200 Foot farmers carry 200 Foot KB rack walk 300 Foot farmers carry 100 Foot KB rack walk 400 FootContinue reading “WOD Friday October 2nd”

WOD Thursday October 1st

Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 4 minutes for 4 sets: 300 meter run 2. 6 Rounds for time: 12 Toes to bar 12 Wallballs

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions 3 Rounds NOT for time: 3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell ) 20 V ups 2. For time: 20 Strict press @ 115 \ 73 50 Double unders 15Continue reading “WOD Tuesday September 29th”

Partner WOD Saturday September 26th

I go you go for 10 Rounds: 6 Thrusters 6 Pullups Directly into: I go you go for 10 rounds: 1 Wollymocker 2 Reverse burpees

WOD Friday Sptember 25th

Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 1 Pendlay Row x 10 2. 5 Rounds for time: 15 Deadlifts @ 135 / 93 10 Toes to bar Remember how fast you ran 400 meters yesterday?

WOD Thursday September 24th

Warm up: Dynamic mobility / 200 meter jog / 30 kettlebell swings Every 5 minutes for 4 sets: 400 meter run *Looking for consistency here 2. 3 Rounds for time: 25 Kettlebell swings 10 Kneeling squat jumps *on to a plate if you can

WOD Wednesday September 23rd

Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”