Workout of the Day – Page 28

WOD Monday October 29th

Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run

WOD Friday October 26th

Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees

WOD Thursday October 25th

Warm up: Every 2 minutes for 12 minutes: Odds: 4 Lunges per leg Evens: 8 RDL’s 2. 2 rounds for time: 400 Meter run 20 Bench press @ Bodyweight or some other weight 400 Meter Weighted run 45 / 25 20 Hand release clapping pushups

WOD Wednesday October 24th

Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”

WOD Tuesday October 23rd

Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”

WOD Monday October 22nd

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every 3 Minutes for 18 minutes: Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2 Sets: 4 – 6:Continue reading “WOD Monday October 22nd”

WOD Wednesday October 17th

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?) 100 meter run 8 Pullups 100 meter run

WOD Tuesday October 16th

Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest

WOD Monday October 15th

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”

WOD Friday October 12th

Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood