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

WORKOUT OF THE DAY

CHECK OUT TODAY’S WOD

Friday 4/5/19

WOD:

21-15-9 Reps for Time of

Dumbbell Hang Squat Cleans Left 40/30

Dumbbell Hang Squat Cleans Right 40/30

Toes to Bar

Thursday 4/4/19

WOD:

As many rounds as possible in 20 minutes of

Ladder x 10’s

Jumping Pull Ups
Goblet Squats 35/26
Sit Ups
Walking Lunge Steps
Kettlebell Swings

Start with 10 reps of each movement and continue adding 10 reps to each exercise every time you complete a round.

Wednesday 4/3/19

WOD:

2 Rounds of Max Rep Unbroken

Hang Power Snatch 75/55

Rest as needed after performing 10 Burpees

Overhead Squats 95/65

Rest as needed after performing 10 Burpees

Shoulder to Overhead 115/75

Rest as needed after performing 10 Burpees

Tuesday 4/2/19

WOD:

Max Rounds in 3 Min. of:

5 Wall Ball Shots 20/14

6 Ring Push-ups

7 Dumbbell Hang Power Cleans 2-50’s/2-35’s

Rest 1 minute. Repeat for 5 Cycles

Monday 4/1/19

WOD:

3 Rounds of Mary
1 min Plank
150 Singles

Rest 2 minutes

2 Rounds of Mary
90 sec Plank
300 Singles

Rest 2 minutes

1 Rounds of Mary
2 min Plank
450 Singles

Mary = 5 Handstand Push Ups, 10 Pistols(alternating), 15 Pull Ups

Friday 3/29/19

WOD:

“Claudia”

5 Rounds for Time of

20 Kettlebell Swings 53/35
400 meter Run

Thursday 3/28/19

WOD:

For Time

100 Front Squats 100/70

When the clock starts complete 1 Bar Facing Burpee.
At the top of the first minute complete 2 Bar Facing Burpees.
At the top of the second minute complete 3 Bar Facing Burpees.
Continue adding one Bar Facing Burpee at the top of every minute until you have completed the 100 Front Squats.

Wednesday 3/27/19

WOD:

As many rounds as possible in 20 minutes of

20 Strict Sit Ups(anchored)
10 Hang Power Cleans 135/95
Max Rep unbroken Handstand Push Ups

Tuesday 3/26/19

WOD:

5 Rounds of Cindy
50 Double Unders
1 Rope Ascent

Rest 2 minutes

5 Rounds of Cindy
75 Double Unders
2 Rope Ascents

Rest 2 minutes

5 Rounds of Cindy
100 Double Unders
3 Rope Ascents

Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

Monday 3/25/19

WOD:

30 Deadlifts, 135/95 lbs
15 Box Jumps, 24”
25 Deadlifts, 185/135 lbs
15 Box Jumps, 24”
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24”
15 Deadlifts, 275/185 lbs
15 Box Jumps, 24”
10 Deadlifts, 315/205 lbs
15 Box Jumps, 24”