W.O.D.

Workout Of The Day

  • June 24, 2013

    Skill:  clean & jerk

    WOD:

    800 m run

    500 singles (100 double unders)

    200 m run w/ weighted ball (14/20)

    500 singles (100 double unders)

    800 m run

     

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  • June 20, 2013

    Tabata: planks, hollow rock, superman, L sits holds, squat holds in bottom position

    Agility Ladder work

    Skill: overhead squat

    WOD:  Teams of 2

    50 tire flips

    50 OHS (33/45)

    50 box jumps (20/24)

    50 toes to bar

    partner holds hollow rock while other partner works

     

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  • June 18, 2013

    Strength:

    EMOM 10 minutes

    3 Thrusters (80% 1RM)

     

    WOD:

    50, 40, 30, 20, 10 FT

    double unders

    weighted box steps (33/45)

    push press (33/45)

     

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  • June 17, 2013

    Skill:  Pose Drills

    WOD:

    EMOM 5 burpees + as many thrusters as possible for remaining minute

    until 100 thrusters

    (65/95)

    for time

     

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  • June 14, 2013

    Skill:  Pose running & wall drills

    WOD: 

    "Michael"

    3 RFT

    800 m run

    50 back extensions

    50 sit ups

     Rest 5 min

    Tabata squats

     

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  • June 13, 2013

    Skill: Double Unders

    WOD:

    AMRAP 25 min.

    Farmers Carry 200 m

    10 Wall Balls (14/20)

    10 Hang Cleans (75/100)

     Rest 5 min. 

    EMOM 10 Min.

     5 Thrusters (75% 1 RM)

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  • June 12, 2013

    Warm Up

    Skill: Double Unders

    WOD - 3 RFT

    10 burpees

    20 kettlebell swings (35/50)

    10 box jumps (20/24)

    20 double unders

    Rest 5 min.

    20 GHD sit ups

    20 back extensions

    run 400 m

     

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  • Fran

    21 - 15 - 9
    Reps for Time of:
    95# Thrusters
    and
    Pull-Ups

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