Workout of the Day – Page 131

WOD Thursday March 20th

Warm up # 2 1. Bench press: Find 1 rep max 2. 4 rounds for time of: 50′ Handstand walk or 100′ bear crawl 6’/4′ Broad jump x 10

Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders

WOD Tuesday March 18th

Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”

WOD Monday March 17th

Warm up # 1 1. For 16 minutes: Odd minutes: 1 Front squat Even minutes: 2 Power snatches 2. For time: 20 power snatches @ 80% of your last double Row 500 meters

WOD Friday March 14th

Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35Continue reading “WOD Friday March 14th”

WOD Wednesday March 12th

Warm up # 3 1. Push press: 2,2,2,2,2 2. For time: 40 Box jumps @ 24″ 40 Hand release clapping pushups 40 Double unders 40 Hand planted lateral bench jumps (double count)

Warm up # 5 Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following sameContinue reading

WOD Thursday March 6th

Warm up # 2 1. Take 10 attempts to find a max distance broad jump 2. Max handstand pushups in one set 3. Max kipping pullups in one set 4. 5 minutes of max kettlebell snatches @ 1.5 / 1 pood 5. 100 meter row max effort x 4 attempts

WOD Wednesday March 5th

Warm up: Row 500 meters / 20 double leg mountain climbers 1. 4 rounds NOT for time of: 8 Glute ham raise – add resistance with weight or band if possible 8 Glute ham sit up – each rep should be slow and controlled 2. 5 Minutes of max deadlifts @ 185 lbs/123 lbs everyContinue reading “WOD Wednesday March 5th”

WOD Tuesday March 4th

Warm up # 3 1. Strict press: 5,5,5, max reps @ 80% of 3rd set of 5 2. 3 Rounds for time of: 5 Box jumps @ 30″ 5 Wall climbs 5 Box jumps @ 30″ 5 Rope climbs

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