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, 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

Tuesday, August 8th WOD

Workout for Tue., 8/8:

Warm Up!

WOD –

Happy Birthday Gary!

“Filthy 50”

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Monday, August 7th WOD

Workout for Mon., 8/7:

Warm Up!

Strength –

8×2

Back Squat

@75% 1RM

w/ 3s pause at the bottom

WOD –

6RFT

18 DB Snatches

40 DU