Workout of the Day – Page 12

WOD Tuesday September 22nd

Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats Every 90 seconds for 10 sets: Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance ) 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60Continue reading “WOD Tuesday September 22nd”

WOD Monday September 21st

Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”

Partner WOD Saturday September 19th

Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )

WOD Friday September 18th

Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 2 Pendlay Row x 8 2. For time: 10 Power snatches 100 Double unders 10 Snatches

WOD Thursday September 17th

Warm up: plate presses / band work Every 2 minutes for 6 sets: Seated strict press x 8 reps 2. 3 Rounds for time: 20 Box jumps 20 Pushups 10 Dumbell thrusters

WOD Tuesday Sptember 15th

Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups

WOD Monday September 14th

Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Wednesday September 9th

Warm up: 1000 meter row Every minute on the minute for 10 minutes: Odds: Handstand Pushups x the right number Evens: D ball over the shoulder x 8 ish Every minute on the minute for 10 minutes: 3 Kneeling squat jumps 3 Reverse Burpees 3 Kneeling squat jumps Every minute on the minute for 10Continue reading “WOD Wednesday September 9th”

WOD Tuesday September 8th

Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”