Workout of the Day – Page 49

WOD Friday August 4th

Warm up: 30 air squats / 20 sit ups / 10 burpees 3 Rounds for time of: 600 meter run 20 Handstand pushups or 40 pushups 40 Kettlebell swings @ 1.5 / 2 pood

WOD Thursday August 3rd

Warm up: 3 minutes of jump rope / 400 meter run Every minute on the minute for 34 minutes: 1-16 Odd: Power snatch x 3 Even: Box jumps x 4 19-34 Odd: Deadlift x 3 Even: Burpee pullups x 4

WOD Wednesday August 2nd

Warm up: 400 meter run / 25 KB swings 30 Rounds for time of: 1 Clean + 2 Front rack lunges per leg *Odd rounds do 5 Glute ham sit ups *Even rounds do 5 Toes to bar

Warm up: 2 rounds of: 200 meter run, X walk x 10 steps each direction Front Squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 *these singles should be done every 2 minutes or so 3. For time: 12 Power cleans @ kinda heavy 20 Calorie row 8 Power cleans @ a little heavier 20 Calorie row 4Continue reading “WOD Monday July 31st”

WOD Friday July 28th

Warm up: Kettlebell swings 5 x 30 (not for time) 2. Wash the chalk off your hands 3. 3 rounds for time of: 150′ bear crawl 20 Glute ham sit ups

WOD Thursday July 27th

Warm up: Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk 2. For time: 400 meter run 20 deadlifts @ the weight of your last clean and jerk

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope Every minute on the minute for 18 minutes: Burpees x 10 or less 2. Sit ups x 20 or less 3. Air squat x 25 or less Rest 2 minutes Every minute on the minute for 18 minutes: Row 15 Calories or less 2. Pullups x 15 orContinue reading “WOD Wednesday July 26th”

WOD Tuesday July 25th

Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl 1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk 2. As many reps as possible in 4 minutes of : 75 / 53 lb Barbell turkish get ups (useContinue reading “WOD Tuesday July 25th”

Weightlifting July 24th, 26th, 28th

Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”

WOD Monday July 24th

Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups