WOD
WORKOUT OF THE DAY
Thursday November 3, 2022
November 3, 2022
[A] Tempo Back Squats
(31×1)
3-3-3-3-3
@ 80% of 1RM
Superset:
5 Hamstring walk-out
12/12 Banded knee raises (On the ground)
[B] Tabata
Echo bike/ C2 Bike /Row/Ski
Friday April 29, 2022
April 29, 202 "Undertow" 2 Sets 6min AMRAP 32 Double Unders 8 Dumbbell Thrusters, 22.5/15kg 4 Devils Press, 22.5/15kg Rest 3min between sets.
Thursday April 28, 2022
April 28, 2022 Strength Press 1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1+ OR Conditioning EMOM 25 minutes: 1 Power Clean + 1 Push Press + 2 Push Jerks + [...]
Wednesday April 27, 2022
April 27, 2022 "Crawl Away" 20:00 AMRAP w/Partner 20 American KB Swings 24/16kg 20 Box Jump overs 24/20'' 10 Deadlifts 142/92kg 200m Run (each) 20 GHD Sit-Ups [...]
Tuesday April 26, 2022
April 26, 2022 Part [A] Hang Power Snatch Every 2:00 for 12:00 (6 Sets) Set 1: 5 Reps @ 60% Set 2: 4 Reps @ 65% Set 3: 4 [...]
Monday April 25, 2022
April 25, 2022 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish [...]
Saturday April 23, 2022
April 23, 2022 In pairs, complete as many rounds as possible in 24 mins of: 12 Wall Balls, 20lbs/14lbs 8 Sumo Deadlift High-pulls, 40kg (30kg) Run, 200m This is [...]
Friday April 22, 2022
April 22, 2022 Strength Front Squat 5-3-3-1-1-1-1+ OR Conditioning Alternating EMOM 20 Minutes: Minute 1 - 10 DB Front Squats 22.5/15kg Minute 2 - 10 Burpee over DB [...]
Thursday April 21, 2022
April 21, 2022 "Steal My Sunshine" 16:00 EMOM min 1: Max Bar Muscle-Ups min 2: 50 Double Unders min 3: 50ft Dual DB Front Rack Walking Lunge, 22.5/15kg min [...]
Wednesday April 20, 2022
April 20, 2022 "Tainted Love" For Time: 30 GHD Sit-Ups or Weighted Sit-Ups 400m Run 15 Thrusters, 52/34kg 24 GHD Sit-Ups or Weighted Sit-Ups 400m Run 12 Thrusters, 52/34kg [...]