Workout Of The Day

Friday, September 22nd WOD

Workout for Fri., 9/22:

Warm Up!

WOD –

Death by Front Squat until failure or 10 mins:

Min 1: 5 FS

Min 2: 6 FS

Min 3: 7 FS

Min 4: 8 FS

Min 5: 9 FS

Min 6: 10 FS

Min 7: 11FS

Min 8: 12 FS

Min 9: 13 FS

Min 10:14 FS

@ min 12

3 RFT

200m run

17 Box jumps

4 ring MU

Previous WODs

Friday, September 22nd WOD

Workout for Fri., 9/22:

Warm Up!

WOD –

Death by Front Squat until failure or 10 mins:

Min 1: 5 FS

Min 2: 6 FS

Min 3: 7 FS

Min 4: 8 FS

Min 5: 9 FS

Min 6: 10 FS

Min 7: 11FS

Min 8: 12 FS

Min 9: 13 FS

Min 10:14 FS

@ min 12

3 RFT

200m run

17 Box jumps

4 ring MU

Thursday, September 21st WOD

Workout for Thu., 9/21:

Warm Up!

Strength –

Tabata Hollow Hold

WOD –

‘Tabata Thursday’

32 Rds of Tabata

8rds air squats

8rds DUs

8 rds ab mat sit ups

8 rds med ball cleans

Wednesday, September 20th WOD

Workout for Wed., 9/20:

Warm Up!

Strength –

E2Mx 12

2 push jerk + 1 split jerk

WOD –

“Dianne”

21-15-9

DL

HSPU

Tuesday, September 19th WOD

Workout for Tue., 9/19:

Warm Up!

WOD –

10 RFT

3 Squat Snatch

9 Burpee-Over-Bar

Monday, September 18th WOD

Workout for Mon., 9/18:

Warm Up!

Strength –

15 mins

to find

1 RM clean.

WOD –

Lurong Benchmark

9 min AMRAP

8 lateral burpees over bar

7 cleans

6 lunges

5 s2oh

Friday, September 15th WOD

Workout for Fri., 9/15:

Warm Up!

WOD –

(4) three min AMRAPS

Rest 3 mins between each

3 min amrap

40 deadlift

21 burpees over bar

Max thrusters

***rest

3 min amrap

30 deadlift

18 burpees over bar

Max thrusters

****rest

3 min amrap

20 deadlift

15 burpees over bar

Max thrusters

***rest

3 min amrap

10 deadlift

12 burpees over bar

Max thrusters

Thursday, September 14th WOD

Workout for Thu., 9/14:

Warm Up!

Skill/Strength-

Every 3 min x 5

400 m run + 3 mus

WOD-

Complete 3 rnft

3 skin the cat

1 Rig down and back crab walk

:45 stone hold

8 bulgarian split squat each leg

Wednesday, September 13th WOD

Workout for Wed., 9/13:

Warm Up!

Skill/strength –

EMOMx 12

Min 1 = 2 rope climbs

Min 2 = 2 strict hspu + 10 hspu

WOD –

10 min AMRAP

1000m row cash in*****

In remaining time AMRAP

5 cluster

35 dus

10 burpees

35 dus

15 wbs

Tuesday, September 12th WOD

Workout for Tue., 9/12:

Warm Up!

Strength –

5×10 reverse back rack lunges (building)

20 russian twist between each set.

WOD –

death by 10m run

Monday, September 11th WOD

Workout for Mon., 9/11:

Warm Up!

WOD –

27 min AMRAP

100 T2B

100 S2OH

100 Box Jumps

100 Push Ups