Workout of the Day – Page 27

WOD Wednesday October 30th

Warm up: Get ready to lift weights 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 10 Box jumps 5 Strict Pullups 10 Wallballs

Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”

WOD Friday October 25th

Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes

WOD Tuesday October 22nd

Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders

WOD Monday October 14th

Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run

WOD Friday November 2nd

Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 8,6,4,2 2. 4 rounds for time of: 8 Handstand pushups 10 Kneeling squat jumps 12 Deadlifts @ 155 / 103

WOD Thursday Novemebr 1st

The Fittest Starts Today!! Warm up: Snatch stuff Sotts Press: 2,2,2,2,2 2. Every 90 seconds for 8 sets: Hang Power snatch + Hang Snatch 3. 4 Rounds not for time: Ring dip x 12 Parallette pass through x 8 Skin the cat x 4

WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”