Workout Of The Day 2018-04-05T23:40:09+00:00

WORKOUT OF THE DAY

CHECK OUT TODAY’S WOD

Friday 4/19/19

WOD:

On a clock set for 18 minutes

400 meter Row
2 minute Plank
40 Overhead Squats 45/30
1 Minute Chin Over Bar
20 Burpees
30 second L-Sit
2 25’ Rope Ascent

When the clock hits 12 minutes take the remaining 6 minutes to find your 1 Rep Max Bear Complex

Thursday 4/18/19

WOD:

60-48-36-24-12
Sit Ups

30-24-18-12-6
Alternating Dumbbell Hang Power Snatch
35/25

15-12-9-6-3
Deadlifts
225/155

Wednesday 4/17/19

WOD:

4 Rounds Each for Time of

60 Double Unders
Max Rep Unbroken Wall Ball Shots
400 meter Run

Rest 1 minute

Tuesday 4/16/19

WOD:

2 Rounds for Time of

22 Box Jumps 24”
22 Russian Kettlebell Swings 70/53
22 Ring Dips
22 Renegade Rows 2-50’s/2-35’s
22 Incline Push Ups
22 Strict Pull Ups

Monday 4/15/19

WOD:

On a clock set for 20 minutes complete

1 Round of

7 Handstand Push Ups
7 Toes to Bar

1 Round of

7 Power Cleans
7 Front Squats

2 Rounds of

7 Handstand Push Ups
7 Toes to Bar

2 Rounds of

7 Power Cleans
7 Front Squats

3 Rounds of

7 Handstand Push Ups
7 Toes to Bar

3 Rounds of

7 Power Cleans
7 Front Squats

Continue adding a round to each couplet until the clock hits 20 minutes.

Friday 4/12/19

Warm Up:

Death By Pull-up

With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Continue adding one Pull Up every minute until you cannot complete the required work within the minute.

WOD:

For Time

400 meter Walking Lunge

Thursday 4/11/19

For Time:

100 Dumbbell Thrusters 2-35’s/2-25’s

At the top of every minute complete
3 Burpees
3 Knees to Elbows

Wednesday 4/10/19

WOD:

5 Rounds for Time of

20 Wall Ball Sit Ups 20/14
15 Box Jumps 20”
10 Power Cleans 95/65

Tuesday 9/9/19

WOD:

2 Rounds

4 minutes to complete

500 meter Row
Then AMRAP
3 Devil Press 2-20’s/2-15’s
10 Weighted Lunge Steps 2-20’s/2-15’s

Rest 90 seconds

4 minutes to complete

300 Singles
Then AMRAP
3 Wall Climbs
10 Kettlebell Swings 53/35

Rest 90 seconds

Monday 4/8/19

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Front Squats 135/95

After each round complete

3 Strict Pull Ups
4 Ring Dips
5 Toes to Bar
7 Push Ups