W.O.D.

Workout Of The Day

  • September 24, 2013

    Mobility & Stretching

    Warm up: Agility Ladder

    WOD: 4 RFT

    400 m Run

    15 Power Clean front squats (95/115)

    3 Tire Flips

     

  • September 23, 2013

    Mobility & Stretching

    30 second Intervals: plank, push up, sit up, superman, mt. climbers

    WOD: 5 RFT

    40 Double Unders

    10 Toes to Bar

    3 Wallwalkers

  • September 21, 2013

    Mobility & Stretching

    The Fit Minute x 3

    Skill: Clean & Jerk

    WOD: EMOM 5 burpees plus as many Clean & Jerks (65/95) as possible until minute is complete. Continue each minute until 100 Clean & Jerks are reached.

  • September 20, 2013

    Mobility & Stretching

    Old School Warm Up

    WOD: Team "Kelly"

    5 RFT

    400 m Run

    30 Box Jumps (20/24)

    30 Wall Ball Shots (14/20)

     

  • September 19, 2013

    Mobility & Stretching

    Agility Ladder x 3

    WOD: 3 RFT

    25 KB Swings (35/45)

    25 Walking Lunges

    25 DB Snatch

    25 Double Unders

     

  • September 18, 2013

    Mobility & Stretching

    30 sec. Intervals x 3: plank holds, sit ups, mt. climbers, superman, leg kicks

    WOD: 10 RFT

    5 Deadlifts (155/205)

    10 Wall Balls (14/20)

    5 Burpees

    Cash Out: 800 m. Indian Run

  • September 17, 2013

    Mobility & Stretching

    3 RNFT (not measured)

    10 KB Swings

    10 Back Ext.

    10 Pull Ups

    10 squats

    WOD: 3 RFT

    300 m Run

    50 squats

    300 m Run

    40 sit ups

    300 m Run

    30 push ups

  • September 16, 2013

    Mobility & Stretching

    Old School Warm Up

    WOD: AMRAP 18

    15 Box Jumps (20/24)

    12 Push Press (75/115)

    9 T2B

  • September 14, 2013

    Mobility & Stretching

    "The Fit Minute" Warm up

    WOD:

    800 m Run

    10 Thrusters (65/95)

    5 Tire Flips

    600 m Run

    20 Thrusters (65/95)

    10 Tire Flips

    400 m Run

    30 Thrusters (65/95)

    15 Tire Flips

    200 m Run

    40 Thrusters (65/95)

    20 Tire Flips

  • September 13, 2013

    Agility Ladder

    WOD: AMRAP 20

    1 rope climb (10 ring rows)

    3 HSPU (10 elevated PU)

    5 tire flips

    10 pull ups

  • September 12, 2013

    Mobility & Stretching

     

    WOD: *21*15*9*

    (*200 m run)

    KB Swings (35/45)

    Box Jumps (20/24)

    Burpees

    Wall Balls (14/20)

  • September 11, 2013

    45 sec Intervals x 3:

    Plank hold, mt. climbers, jumping jacks, superman, hollow rock

    SKILL:  Squats (peer coaching)

    WOD:

    800 m. run

    21-18-15-12-96-3

    SDLHP (65/95)

    DU's

    800 m. run

     

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