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

Tuesday, August 22nd WOD

Workout for Tue., 8/22:

Warm Up!

Strength-

Front Squat

8×2

@70-75%

w/ 2s descent and 1s pause at the bottom

WOD –

3 RDS

3 min AMRAP

10 pull ups

10 DB Thrusters

1 min Rest

Monday, August 21st WOD

Workout for Mon., 8/21:

Warm Up!

WOD –

Open Workout 13.1

17 minute AMRAP

40 Burpees

30 Snatch

30 Burpees

30 Snatch

20 Burpees

30 Snatch

10 burpees

Max rep Snatch

Friday, August 18th WOD

Workout for Fri., 8/18:

Warm Up –

WOD – 

17.5

10 RFT

9 thrusters

35 dus (scale to 36 mtn climbers)

Thursday, August 17th WOD

Workout for Thur., 8/17:

Warm Up!

Strength –

Back squat

5×3

@85%

WOD –

NFT

ROTATING STATIONS

3 times through

Hula Hoop Diamond hops 2 times around the world

100 M waiters walk with KB Over head each arm

Spring around the parking lot facing the woods( Back wards run, side step, sprint, sie step, back wards, side step)

Wednesday, August 16th WOD

Workout for Wed., 8/16:

Warm Up!

Skill/Strength-

8×3

weighted pull ups/pull up negatives

-OR-

4 sets of

25 ub ring rows

4 low bar pull ups

WOD –

3 rounds

2 min amrap

35/27 cal row

Max burpees over row

Rest 1 min between amrap

3 rounds

2 min amrap

5 man makers

Max hspus

Rest 1 min

Tuesday, August 15th WOD

Workout for Tue., 8/15:

Warm Up!

Skill –

Clean and Jerk

WOD –

3 RFT

400m run

15 c&J

75 dus

Monday, August 14th WOD

Workout for Mon., 8/14:

Warm Up!

Strength –

EMOM x 14

Min 1 – from ground 5 front squats at 75% of 1 rm clean

Min 2 – 20 ab mat sit ups

WOD –

21-18-15-12-9-6-3

OH Squats (unbroken)

Friday, August 11th WOD

Workout for Fri., 8/11:

Warm Up!

WOD –

In-House Comp WOD 3!

Thursday, August 10th WOD

 

Workout for Thu., 8/10:

Warm Up!

WOD –

EMOMx 30

Min 1: 15/10 cal Row

Min 2: 15 KBS

Min 3: 100m Run + 20 lunges

Min 4: 8 DL + 8 Burpee over bar

Min 5: 15 V-ups

Wednesday, August 9th WOD

Workout for Wed., 8/9:

Warm Up!

Strength –

Strict Press

8×2

@ 75% w/ 3s pause at the top

WOD –

21-15-9

Squat Cleans

T2B