Workout Of The Day

Friday, June 23rd WOD

Workout for Fri., 6/23:

Warm Up!

WOD –

“Fight Gone Bad”

3 rounds

1 min wbs

1 min sdhp

1 min box jump

1 min push press

1 min row cals

1 min rest

Previous WODs

Friday, June 23rd WOD

Workout for Fri., 6/23:

Warm Up!

WOD –

“Fight Gone Bad”

3 rounds

1 min wbs

1 min sdhp

1 min box jump

1 min push press

1 min row cals

1 min rest

Thursday, June 22nd WOD

Workout for Thu., 6/22:

Warm Up!

Strength –

5 rounds through in teams of 3 or 4

100m sled sprint

WOD –   

NFT stations

Monkey bars of death 6 mins

6 min moving with purpose

Crossover symmetry

20 rev fly

20 external rotation

20 fly

Wednesday, June 21st WOD

Workout for Wed., 6/21:

Warm Up!

WOD –

30 min AMRAP

800 m run

50 mtn climbers

40 one arm kb swing

30 tuck jumps

20 kb russian twist

10 push ups

Tuesday, June 20th WOD

Workout for Tue., 6/20:

Warm Up!

Skill –

Breathing Bracing exercise

3 rounds 20 reps alternating

WOD –

12 min clock

1 min dus

1 min db snatches

2 min dus

2 min snatches

3 min dus

3 min db snatches

Monday, June 19th WOD

Workout for Mon., 6/19:

Warm Up!

Strength –

1 RM

OH squat

WOD –

“GI Jane”

100 Burpee Pull ups

(20 min time cap)

Friday, June 16th WOD

Workout for Fri., 6/16:

Warm Up!

Strength –

1RM

Snatch

WOD –

16 min AMRAP

8 plate burpees

16 plate G2OH

24 DU

Thursday, June 15th WOD

Workout for Thu., 6/15:

Warm Up!

Gymnastics Skill –

the kip/ butterfly pull ups

WOD –

NFT

4 rds

800m run

200m DB/KB OH walk

90s Hollow Hold

Wednesday, June 14th WOD

Workout for Wed., 6/14:

Warm Up!

WOD –

EMOMx 24

1: 10 DL

2: 15/12 cal Row

3: 5 MU

4: 3 power cleans

Tuesday, June 13th WOD

Workout for Tue., 6/13:

Warm Up!

Strength –

1RM

Front Squat

WOD –

“Fran on Steroids”

21-15-9

Thruster

C2B

Monday, June 12th WOD

Workout for Mon., 6/12:

Warm Up!

Skill –

Process goals

WOD –

4RFT

Rig Down and Back HS Walk/40 shoulder taps

200m Farmers Carry

200m sprint