WOD Blog

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___________________________________________________________ WORKOUT OF THE DAY STRENGTH EVERY 1:30 X 9 SETS Power Snatch 3-3-3-2-2-2-1-1-1 PERFORMANCE CARE 3 X 12 Landmine Russian Twist 3 X 12 Barbell Bent Over Row w/ 3s Tempo (supine grip) 3 X...

___________________________________________________________ WORKOUT OF THE DAY “FILTHY FIFTY” 50 Box Jumps 50 Jump P/U 50 KBS 35/26 50 Walking Lunges 50 K2E 50 Push Press 45/35 50 Back Extensions/BB Good morning 50 Wall Balls 50 Burpees 50 Double Unders ___________________________________________________________

___________________________________________________________ WORKOUT OF THE DAY STRENGTH Ring Dips 5x5 AHAP 16 MINUTE WINDOW: 2K Row Then, In remaining time Find a max weight in: 3 S2OH (from ground) Log your scores on Beyond...

___________________________________________________________ WORKOUT OF THE DAY STRENGTH Back Rack BB Reverse Lunge (off rack) 5 X 4 Each Leg FOR TIME 1-10 Burpee Pull-Up 2-20 OH Plate Lunge ___________________________________________________________ LITE N’ TITE EMOM X 30 MIN 1: 15/10 Cal...

___________________________________________________________ WORKOUT OF THE DAY EMOM X 8 MIN 1: 10 T2B MIN 2: :45 Wall Sit AMRAP X 15 200M Run 40’ Sled Push 40 DU 10/8 Cal Bike ___________________________________________________________ BARBELL CLUB Snatch High Pull + Power...

___________________________________________________________ WORKOUT OF THE DAY AMRAP X 9 9 Squat Clean 9 Burpee Box Jump 24/20 Rest 3 Minutes AMRAP X 7 7 Power Clean 7 Box Jump 24/20 Rest 3 Minutes AMRAP X 5 5 Deadlift 5...

___________________________________________________________ WORKOUT OF THE DAY STRENGTH 4 X 8 Tempo Push Press with DBs (3 sec tempo eccentric) :30 ON/ :30 OFF X 12 SETS Push Jerk 135/95 Grasshoppers FINISHER TGU Sit-up 3 X 5...

___________________________________________________________ WORKOUT OF THE DAY STRENGTH Back Squat 5 X 5 w/ 5 Second Tempo 3 ROUNDS FOR TIME 30 Wall Ball 20/14 30 Alt Db Snatch 50/35 March Mobility Challenge 2:00 Couch Stretch/Bulgarian Split Stretch 2:00...

___________________________________________________________ WORKOUT OF THE DAY 30:00 WINDOW w/ PARTNER 1200M Row 6 ROUNDS - Relay (3 each) 8 Box Jumps 24/20 6 T2B 4 HSPU 1200M Row AMRAP in remaining time, relay style 8 Box Jumps 6 T2B 4 HSPU ___________________________________________________________

___________________________________________________________ WORKOUT OF THE DAY “CHIEF” 5 CYCLES - AMRAP X 3 3 Power Cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Min btwn cycles Restart AMRAP L2: 115/75 L1: 95/65 Log your scores on