Category Archives: WOD

The Workout of the Day

7/24/2017

Strength 4RM Front squat Conditioning 13 min AMRAP 10 Hang Squat Clean 115/75 10 Hand Release Push Up 30 Double Under Week 4 RP Challenge Accumulate 1 mile (1600 meters) Farmer Carry with 2 KB’s 2 53s for guys 2 35s for ladies

7/21/2017

Strength 4×4 1 and a 1/2 back squats @70/75% Conditioning 5 Min AMRAP 20 Air Squat 10 Hang Power Clean 135/95 2 min rest 5 Min AMRAP 20 Air Squat 5 Hang Power Clean 165/115 Compound 30 3 rounds 1:30 max meters rowing :30 rest 1:30 max Slam Ball 30/20 :30 rest

7/20/2017

Strength 3x100m Unbroken DB Overhead Carry (50R/50L) *build each set* Conditioning 10 min AMRAP 100m run 14 DB Snatch 50/35 (7R/7L)

7/18/2017

Strength 3RM Push Press Conditioning For time: 800m run 21 Push Press 135/85 21 Chest to Bar Pull up 400m run 15 PP 135/85 15 C2B 200m run 9 PP 135/85 9 C2B 18 min CAP Compound 30 *Now 6am and noon class* 5 rounds, :30 on :30 off Calorie Row Ab mat sit up […]

7/17/2017

Work up to heavy complex of: 2 Power Clean + 2 Hang Squat Clean + 2 Front Squat +1 Split Jerk Conditioning 10 min AMRAP 50 Box Jump 24/20 50 Front Squat 95/65 50 Burpee Week 3 RP Challenge 120 Alternating Front Rack lunge at 1/2 bodyweight or 75/55

7/14/17

4×4 Push Jerk at 70% 4 rounds for time 200m run 16 wall ball 20/14 8 hang power clean 135/75

7/14/2017

Strength 4×4 Push Jerk @ 70% Conditioning 4 Rounds 200m Run 16 Wallball 20/14 8 Hang Power Clean 135/75 20 min CAP

7/13/2017

Strength 7RM Back Squat Conditioning 8 min AMRAP 10 Toes To Bar 10 Burpee Box Jump Over 24/20 15 TTB 10 BBJO 20 TTB 10 BBJO 25 TTB 10 BBJO 30-10,35-10…

7/12/2017

“Double Grace” 60 Power Clean and Jerk 135/95

7/11/2017

Strength 3RM Bench Press Conditioning For total reps: 1 min Wall Ball 20/14 1 min Sumo Deadlift high pull 115/75 2 min Wall Ball 2 min SDHP 3 min Wall Ball 3 min SDHP Compound 30 4 rounds 1 min Calorie Row 1 min Walking Lunge 1 min Sit up

7/10/2017

Strength 1RM of following complex 4 power clean + 3  squat clean + 2 shoulder to overhead + 1 thruster Conditioning 21-15-9 Front squat 155/105 Burpee over the bar Pull up -12 min cap- Week 3 RP Challenge Run 3 miles this week