Workout of the Day – Page 113

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading

WOD Friday December 19th

Warm up of your choice For 20 minutes: Odd minutes: 2 Deadlifts Even minutes: 4 Box jumps (high)

WOD Thursday December 18th

Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers 1. 10 minutes to find: Max double-unders 2. “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.

WOD Wednesday December 17th

Warm up # 5 Every 3 minutes for 30 minutes: Power snatch x 3 Snatch x 3

WOD Tuesday December 16th

Warm up : 1000 meter row 1. Pullups: 2 pood x max reps , 1.5 pood x max reps, 1 pood x max reps, strict x max reps, kipping x max reps (don’t even think about kipping a weighted pullup) *Rest as needed between sets 2. For time: 100 wallballs If you decide to stopContinue reading “WOD Tuesday December 16th”

WOD Monday December 15th

Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood

WOD Friday December 12th

IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday) Warm up of your choice “13 Years” 13 Rounds for time of: 1 Rope climb 3 Hang clusters @ 135 / 93 1 Muscle up + 1 ring dip 3 Kettlebell snatches @ 1.5 / 1 pood

WOD Thursday December 11th

Warm up # 4 1. Two Hands anyhow – do it 2. For time: 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run 200 Meter rack walk @ 2 pood / 1.5 pood 200 Meter run

WOD Wednesday December 10th

Warm up # 3 1. Push Press: 3,3,2,2,1,1 2. 8 rounds for time of: 4 Handstand pushups ( deficit if you got em ) 6 Deadlifts @ 315lbs

WOD Tuesday December 9th

Warm up: 50 kettlebell figure 8’s For time: 20 Overhead squats @ 135 / 83 30 Burpees 40 Step ups @ 24 / 20 ” Holding a single 35 / 26 lb kettlebell in rack position ( 20 each side) 50 Pullups 40 Step ups @ 24 / 20 ” Holding a single 35 / 26Continue reading “WOD Tuesday December 9th”