Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

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!!!!

Monday, September 10th WOD

Workout for Mon., 9/10:

Warm Up!

WOD –

STATIONS!!!

3 rounds through

60 on 30 off

1- x2 burpee broad jump and back peddle

2- kb front rack wall sit and step

3- wb rotation slam left

4- wb rotation slam right

5- slam ball

6- cal row

7- tgu left

8- tgu right