Workout of the Day – Page 17

WOD Wednesday June 24th

Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders

WOD Monday June 22nd

Warm up: 2 minutes on a thing / Kang squats / GHD Sit ups Back squat: 5 x 3 @ 85% 2. For time: 50 Calories 40 Burpees 30 Front squats 135 / 93 20 Pullups 10 Thrusters 155 / 103

WOD Friday June 19th

Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders

WOD Thursday June 18th

Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs

Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq onContinue reading “WOD Wednesday June 17th”

WOD Tuesday June 16th

Warm up: ground to overhead with plate x 20 / pushups x 20 Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats

WOD Wednesday June 10th

Warm up: Get ready to run For time: 800 meter run 20 Pullups 40 Double unders 20 Pullups 800 meter run 40 Pushups 20 Double unders 40 Pushups 800 meter run

WOD Tuesday June 9th

Warm up: Band pull a parts / Pushups / Ring rows Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. For time: 12 Front squats 12 Power cleans 12 Jerks 12 Cleans

WOD Monday June 8th

Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at) 2. 6 Rounds for time: 8 Toes to bar 12 Deadlifts @ 155 / 103 16 Lateral barbell jumps

WOD Saturday June 6th

In teams of 2 or 3: Accumulate 25 Rope climbs *Every minute begins with 10 alternating burpees ( I go you go x 5 each) at the 20 minute mark take 8 minutes to find a max: Clean + Front squat + 2 jerks