Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!

WOD –

Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Monday, October 2nd WOD

Workout for Mon., 10/2:

Warm Up!

WOD –

Lurong WOD 3

13 min AMRAP

13 t2b

13 kb swings

13 lateral box jump overs

POST WOD –

Skill work

Emom x 10

1- rig hs walk

2- 3 ring dips with 3 second pause in bottom

OR

Emom x 10

1- 20 single unders every 5 one power jump

2- max dus

Friday, September 29th WOD

Workout for Fri., 9/29:

Warm Up!

WOD – 

5 min AMRAP

2 rope climbs

10 squat cleans

Rest 2 mins

5 min amrap

3 bar muscle ups

10 hang power snatch

Rest 2 mins

9-15-21

Thrusters

Burpees over bar

Thursday, September 28th WOD

Workout for Thu., 9/28:

Warm Up!

Strength –

Emom x 12

1- max front rack hold @ 1 rm front squat

2- 10 strict t2b

WOD –

NFT Stations:

3 rounds through

21 pvc banded KB oh squats

:45 rope hold l-sit

:30 bottom push up hold

Wednesday, September 27th WOD

Workout for Wed., 9/27:

Warm Up!

Skill –

sledge strikes

WOD –

Viking Raid!!

Teams of 3

Row 1500m in 500 m sets

run 1 mile together with a sledge hammer

Then accumulate  as a team 300 sledge strikes in sets of 50 1 partner working at a time

Run 1 mile together with sledge

Row 1500m in 500 m sets

**45 min cap

Tuesday, September 26th WOD

Workout for Tue., 9/26:

Warm Up!

Strength –

EMOM x 12

2 clean deadlift + 1 clean @65% of 1rm

Or

3 round of 50 banded tricep extension

25 low bar pull ups

WOD –

Wodapalooza WOD 2

Death by E2mom xxx capped at 12 rounds

8 bbjo (24/20)

8 hang snatch (115/85)(95/65)

8 thrusters

Monday, September 25th WOD

Workout for Mon., 9/25:

Warm Up!

WOD –

Lurong Challenge WOD 2

7 min AMRAP

500m row

25 thrusters with bar

15 c2b pull ups

Post WOD-

skill work

& mobility sesh

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