WOD
WORKOUT OF THE DAY
Friday November 11, 2022
November 11, 2022
[A] Weighted Pull-ups
3-3-3-3
Superset with:
Weighted Ring dips
3-3-3-3
Superset with:
Shoulder complex on the bench
10-10-10-10
[B] 3 rounds for time of:
400m Run
20 Pull-ups
20 Push-ups
Tuesday July 12, 2022
July 12, 2022 Deadlift 3-3-3-3-3-3-3 Hip Thrust 3-3-3-3-3-3-3 Superset reps 70 - 75% 1 RM
Monday July 11, 2022
July 11, 2022 5 Rounds For Time: 400m Run 12 Deadlifts, 83/61kg 30 AbMat Sit-ups 100m Farmers Carry, 22.5/15kgs
Saturday July 9, 2022
July 9, 2022 5 Rounds For Reps: 800m Run 30 Kettlebell Swings 24/16kg Max Unbroken DB floor press, 22.5/15kg
Friday July 8, 2022
July 8, 2022 18min AMRAP: 9 Deadlifts, 102.5/70kg 60 Double Unders 30 Wall Balls, 9/6kg
Thursday July 7, 2022
July 7, 2022 [A] Push Press 5-5-5-5-5 [B] "Backwards Fran" 21-15-9 Pull up Thruster, 42/30kg
Wednesday July 6, 2022
July 6, 2022 10 Rounds For Time: 20 Burpees 10m Dumbbell Walking Lunge 10-1 Dumbbell Shoulder to Overhead Dumbbells: 22.5/15kg
Tuesday July 5, 2022
July 5, 2022 25min AMRAP: 7 Box Jump, 24"/20" 7 Pull-ups 7 Power Snatches, 34/25kg Every 5min, starting at 0min: Run 400m
Monday July 4, 2022
July 4, 2022 Back Squat 5-5-5-5-5 (5 second eccentric on rep 1) All sets at 70 - 75 % of 1RM
Saturday July 2, 2022
July 2, 2022 AMRAP 25min: 5 Handstand Push-ups 10 Alternating Pistols 15 Pull-ups [On the 0:00]: 200m Run [On the 5:00]: 400m Run [On the 10:00]: 600m Run [On [...]