Category: Workout of the Day (WOD)

STRENGTH SNATCH TEKKERS SNATCH BALANCE WOD 3 ROUNDS FOR TIME 50 DU’s / 100 SKIPS 40 WALKING LUNGES WITH 20KG/10KG OVERHEAD 30 WALL BALLS 9KG/7KG 10FT/9FT 20 KNEES TO ELBOW 10 H/S PUSH-UPS

STRENGTH DEADLIFT FIND 1 RM  – 10 MINS WORK AT 80% 1RM 5 REPS EMOM 10 ROUNDS WOD – AMRAP 12 MINUTES 5 X 1 CLEAN + 3 X PUSH PRESS 6 X BAR FACING BURPEES 1= CHEST TO FLOOR + JUMP OVER BAR        

WOD – JENNIFER’S BIRTHDAY STRENGTH 3 SETS OF 8 X DEADLIFTS THEN 12 X HR PRESS-UPS 3 SETS OF 8 X FRONT SQUAT THEN 8 X STRICT PULL UPS WOD 49 BOX JUMPS 20/24 49 KNEES TO ELBOW 49 KB SWINGS 16/24 49 DOUBLE UNDERS

WOD – 18 MINUTE CUT OFF 1 MILE RUN AMRAP DEADLIFT 40KG/25KG X 8 HANG CLEAN X 8 FRONT SQUAT X 8 SHOULDERS TO OVERHEAD X 8  

WOD AMRAP 16 MINUTES THRUSTERS 40KG/30KG X 10 BURPEES  X 10

WOD 21- 15- 9 FRONT SQUAT 65KG/40KG PULL – UPS  

WOD CINDY AMRAP 20 MINUTES  PULL UPS X 5 PUSH-UPS X 10 SQUATS X 15

WOD  DEADLIFT 80KG/60KG X 10 BURPEES X 20 POWER CLEAN 60KG/30KG X 10 BOX JUMP 24″/20″ X 20 THRUSTER 60KG/30KG X 10 SWINGS 24KG/16KG X 20 SDHP 60KG/30KG X 10 PULL-UPS X 10

WOD AMRAP IN 12 MINUTES KB SWINGS 20KG/16KG X 20 BEAR CRAWL X 30M RUN 30M

WOD – “FIGHT GONE BAD” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: WALL-BALL: 9KG/5KG 10 FT/9FT  X 20 SUMO DEADLIFT HIGH-PULL 35KG/25KG (REPS) BOX JUMP: 20″ (Reps) PUSH PRESS: 35KG/25KG (Reps) ROW: calories[…]