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 24th WOD

Workout for Fri., 8/24:

Warm Up!

WOD – 

15 min AMRAP

Cash in 60 wbs

Then in remaining time

4 bar mus

10 snatches

16 air squats

Holeshot challenge –

Go ub on 60 wbs and drop this to a 12 min amrap

Thursday, August 23rd WOD

Workout for Thu., 8/23:

Warm Up!

WOD –

4x200m sprint

Rest 3 mins between sets

Finisher –

Bulgarian split squat death sets

Wednesday, August 22nd WOD

Workout for Wed., 8/22:

Warm Up!

Strength –

Emom x 8

1- 8 45 degree kb chest supported row 10 second hold on last rep

2- 15 Bradford bamboo bar press

WOD –

8 min AMRAP

13 s2oh

13 burpees over bar

Tuesday, August 21st WOD

Workout for Tue., 8/21:

Warm Up!

WOD –

NFT

5×5 seated box jump

Then

For time

30 back squats

40 push ups

30 burpee box jump overs

400m run

Monday, August 20th WOD

Workout for Mon., 8/20:

Warm Up!

WOD –

3 rounds

100 m kb front rack carry

25 t2b

30 DB snatch

Friday, August 17th WOD

Workout for Fri. 8/17:

Warm Up!

WOD –

“Jackie”

1000m row

50 thrusters

30 pull-ups

Thursday, August 16th WOD

Workout for Thu., 8/16:

Warm Up!

WOD –

3 rounds

2 min amrap

Max ring mus

Rest 2 mins

Then

3 rounds resting as needed between sets

100m lunge

100 ft stone carry

Wednesday, August 15th WOD

Workout for Wed.,8/15:

Warm Up!

WOD –

4 rounds

80 dus

25 hspus

Tuesday, August 14th WOD

Workout for Tue., 8/14:

Warm Up!

Strength – 

Emom x 8

Building to heavy clean and jerk

WOD –

12 min amrap

3 hang clean

30 foot hs walk

Monday, August 13th WOD

Workout for Mon., 8/13:

Warm Up!

WOD –

Teams of 2

800m run

160 med ball cleans

800m run

160 WBs