Workout Of The Day

Monday, July 24th WOD

Workout for Mon., 7/24:

Warm Up!

Oly –

BTN Jerk 5×3 + 1OHS

Build up to first set of OHS weight

5×3 OHS @75-80%

WOD –

12-9-6

C&J

Bar MU

Previous WODs

Monday, July 24th WOD

Workout for Mon., 7/24:

Warm Up!

Oly –

BTN Jerk 5×3 + 1OHS

Build up to first set of OHS weight

5×3 OHS @75-80%

WOD –

12-9-6

C&J

Bar MU

Friday, July 21st WOD

Workout for Fri., 7/21:

Warm Up!

WOD –

50 wbs

40 push ups

30 deadlifts

20 box jump overs

10 squat cleans

20 box jump overs

30 deadlifts

40 push ups

50 wbs

Thursday, July 20th WOD

Workout for Thu., 7/20:

Warm Up!

Strength –

E2mom x 12 building

1 clean + 5 front squats

WOD –

Every 4 mins x 4

25/20 cal row

10 thrusters

5 c2b

Wednesday, July 19th WOD

Workout for Wed., 7/19:

Warm Up!

Strength –

In 5 sets Build to 3 rep push press at 1 rep max strict press

Then

Accumulate 2 mins with 1 rep max strict press weight locked overhead

WOD –

3 rounds NFT

With kb 100m waiter walks right arm

100 m waiter walk left arm

30 hollow rocks

10 kb waited step ups (5 each arm)

Tuesday, July 18th WOD

Workout for Tue., 7/18:

Warm Up!

Strength –

4 rft resting as needed in between sets

25 ub ring rows

10 ub ring dips

WOD –

For time

10 kb front rack squats

5 burpee tuck jumps

100 m med ball run

20 kb front rack squats

10 burpee tuck jumps

100 m med ball run

30 kb front rack squats

15 burpee tuck jumps

200 m med ball run

Monday, July 17th WOD

Workout for Mon., 7/17:

Warm Up!

Strength –

EMOM x 14

Min 1 – from ground 5 oh squats

Min 2 – 10 t2b

WOD –

4 rounds

25 kb swings

15 squat snatches

200m Sprint

Rest 60 seconds

Friday, July 14th WOD

Workout for Fri., 7/14:

Warm Up!

Strength –

3×5 Front Squat @65%

Then-

5×3 cleans @65% not TNG

WOD –

10 min AMRAP

800m Run

Max Wall Balls

Thursday, July 13th WOD

Workout for Thu., 7/13:

Warm Up!

WOD –

EMOM x 28

Min 1: 12 Slam balls + 6 T2B

Min 2: 15/12 cal Row

Min 3: Max DU

Min 4: Rest

Wednesday, July 12th WOD

Workout for Wed., 7/12:

Warm Up!

Strength –

EMOM x 8

1Strict Press + 1 Push Press

WOD –

14 min AMRAP

5 power Snatches

10 pull ups

15 box facing burpee Box Overs

Tuesday, July 11th WOD

Workout for Tue., 7/11:

Warm Up!

WOD –

20 RFT

5 V-Ups/Sit Ups

3 power cleans

1 Bar MU