Workout Of The Day

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Previous WODs

Monday, September 24th WOD

Workout for Mon., 9/24:

Warm Up!

WOD –

EMOM 21

Min 1: 10 Thrusters

Min 2: 15/12 cal row

Min 3: 20 wall balls

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!

WOD –

E2mom x 24

1- 400m run

2- 500m/425m row

Thursday, September 20th WOD

Workout for Thu., 9/20:

Warm Up!

WOD –

10 rounds NFT

10 back squat

10 strict t2b

Wednesday, September 19th WOD

Workout for Wed., 9/19:

Warm Up!

WOD –

Partner WOD

TAG OUT!!

Teams of 2

1 person working at a time

2 rounds

70 db deadlifts

50 db box step overs

30 db hang clean and jerks

Tuesday, September 18th WOD

Workout for Tue., 9/18:

Warm Up!

WOD –

Strength

3 rm bench

Then

Tabata kb floor press

Rest in lockout

Monday, September 17th WOD

Workout for Mon.,  9/17:

Warm Up!

WOD –

Death by

10m run!

Friday, September 14th WOD

Workout for Fri., 9/14:

Warm Up!

WOD –

“Nancy”

5 RFT

400m run

15 ohs

Thursday, September 13th WOD

Workout for Thu., 9/13:

Warm Up!

WOD –

GYMNASTY DAY!!

Then

50 bar mus for time

Wednesday, September 12th WOD

Workout for Wed., 9/12:

Warm Up!

WOD –

Death by thruster and burpee to plate

Each round takes 100 m off a 1600m run cash out. 

Tuesday, September 11th WOD

Workout for Tue., 9/11:

Warm Up!

WOD –

7×2 Snatch

LETS GOOO!!!!