Today’s wod: 21-15-9 BW Bench Press Pull-ups Power Cleans 135/95 Burpees And 7 sets of: 1 Snatch 2 OH Squats – Pick a weight that you can maintain optimal form for all the sets.
Category Archives: Daily WOD
Today’s Wod: 10-9-8-7-6-5-4-3-2-1 KB Swings 55/35 Box Jumps BB Power Snatch BB OH Squat
Today’s WOD: 5 Rounds for Time: 12 Bench Press 135/95 6 Pull-Ups (Strict, Kipping or Banded) 12 Thrusters 6 Anchored Toes to Bar Row 400 Meters
8 RFT 8 OH Squats 115/85 8 pull-ups 8 Push Press 115/85 8 KB Swings 50/35
9 RFT: 8 Deadlifts 135/95 6 Hang Power Clean 135/95 5 Front Squats 135/95 4 Shoulder to OH 135/95 (Can be press, push press, or jerk) Run 400 Meters Rest 1 Minute Every time you drop the bar within a round, perform 3 bar-facing Burpees at the end of the 9 Rounds. i.e drop theContinue reading
Run 400 m 10 Clusters 135/95 2 Forward Lunges (same barbell) Run 400 m 8 Clusters 4 Forward Lunges Run 400 m 6 Clusters 6 Forward Lunges Run 400 m 4 Clusters 8 Forward Lunges Run 400 m 2 Clusters 10 Forward Lunges
Today’s workout: Run 800 Meters 3 Rds. 40 Walking Lunges 30 Air Squats 20 Alt. DB Strict Press 10 Push Ups Run 800 Meters
Today’s WOD: 4 Rounds- Run 200 Meters 11 Thrusters 95/65 Run 200 11 Push Press 95/65 Run 200 11 Bench Press 95/65 This is such a great workout! Daily Abs: 3 Rounds of 12 Reps Each: Russian Twist per side V-Ups Heel Touch
21-15-9 Overhead Squats Burpees over the barbell Push-ups
Not enough back squats lately! 3 RFT: 6 Deadlifts 6 High-Pulls 6 Front Squats 6 Push-Jerks 6 Back Squats One barbell – pick a weight you can get through the reps with little rest in each round.