WOD
WORKOUT OF THE DAY
Monday October 17, 2022
October 17, 2022
[A] GHD Back extension (hold)
4 x 30sec
(weighted if possible)
Superset with:
Romanian deadlift 4×10
(moderate weight)
4 x 30sec GHD sit-up (hold)
(weighted if possible)
[B] For time
2 rounds of:
40 Sit-ups
20 Clean and jerks (40/30kg)
Saturday November 20, 2021
November 20, 2021 In Teams of 3 For time: 90 Bench Press 85/57.5 60 AbMat Sit ups 30 Wall Walks 60 AbMat Sit ups 30 Rope climbs 60 AbMat [...]
Friday November 19, 2021
November 19, 2021 Milko Tokola Snatch Pull Complex 1-1-1-1-1 1 Snatch High Pull + 2 Snatch High Pull from Low Hang + 1 Snatch from Low Hang. [...]
Thursday November 18, 2021
November 18, 2021 Part 1 7 rounds for time: 7 Dumbbell Devil Press, 22.5/15 kg 15 Toes-to-bars 15 minute cap Rest 3 minutes before starting Part 2. if completed [...]
Wednesday November 17, 2021
November 17, 2021 Back Squat 3-3-3-3-3-3+
Tuesday November 16, 2021
November 16, 2021 "McGhee" Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in Corporal Ryan C. McGhee, [...]
Monday November 15, 2021
November 15, 2021 For time: 70 Burpees 60 Sit-up 50 Kettlebell Swings, 24kg (16kg) 40 Pull-ups 30 Handstand Push Ups
Saturday November 13, 2021
November 13, 2021 "Nancy" 5 rounds for time of: 400m Run 15 Overhead Squats Men: 42kg Women: 30kg
Friday November 12, 2021
November 12, 2021 21-15-9 reps for time of: 102kg (70kg) Back squat 32kg (24kg) Kettlebell swing
Thursday November 11, 2021
November 11, 2021 In Teams of 2 In 25 minutes Complete: 600m Farmer's Carry 22.5/15 In remaining time AMRAP of 50 Synchronised air squats Partner Run, 400m 30 Strict [...]