Workout Of The Day

Monday, June 18th WOD

Workout for Mon., 6/18:

Warm Up!

WOD –

3 rounds

60 dus

40 wbs

20 hang cleans

Rest 2:00

Previous WODs

Monday, April 23rd WOD

Workout for Mon.,4/23:

Warm Up!

WOD –

5 RFT

10 Double KB Push press

15 Double KB front squat

20 Box jump

(20 Min time cap)

Friday, April 20th WOD

Workout for Fri., 4/20:

Warm Up!

WOD –

4 rounds

3 min AMRAP

15 db left arm dl

15 db right arm dl

40 mtn climbers max burpees over DB in the remaining time

Thursday, April 19th WOD

Workout for Thu., 4/19:

Warm Up!

WOD –

NFT

5×5 each leg Bulgarian split squat

Then 5×12 DB bench press

Superset with 15 ub ring rows

Wednesday, April 18th WOD

Workout for Wed., 4/18:

Warm Up!

WOD –

12 min AMRAP

1 pegboard climb

21 thrusters

Tuesday, April 17th WOD

Workout for Tue., 4/17:

Warm Up!

WOD –

Take 7 sets to build to a heavy

3 rep back squat

(after each set 20 ab mat sit-ups)

Monday, April 16th WOD

Workout for Mon., 4/16:

Warm Up!

WOD –

4 rounds for time

12 hang squat snatch

9 burpee box jump over

6 bar mu

Friday, April 13th WOD

Workout for Fri., 4/13:

Warm Up!

WOD –

3 rounds for time

400 m run

20 pull-ups

40 wbs

60 dus

Rest 1 min in between rounds

Thursday, April 12th WOD

Workout for Thu., 4/12:

Warm Up!

WOD –

5,3,1,5,3,1,5,3,1

Deadlift

Then

3 sets 60 ft sled pull

Wednesday, April 11th WOD

Workout for Wed., 4/11:

Warm Up!

WOD –

8 min AMRAP

6 HSPUs

12 squat cleans

Tuesday, April 10th WOD

Workout for Tue., 4/10:

Warm Up!

WOD –

EMOM x 15

1- 200/150m row

2- 4 stone over shoulder

3- 4 ring mus