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Workout Of THE Day-3/8/2017
WOD: Part 1: Partner WOD: 6 Rds Each, 2 mins work:2 mins rest–20/16 Cal Row, Max HSPU in remaining time Part 2: FT : 400m Dumbbell “Sandbag” Carry (75/55): Hold DB Across the chest with crossed arms...
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Workout Of THE Day-3/9/2017
WOD: Part 1: 15 min EMOM: min1: 3 Rope Climbs, min2: 12 Slamball squat clean (35/25), min 3: 5 Bar MU Part 2: 10 Rounds: :30 sec weighted plank hold (45/25), :30 sec rest OLYMPIC LIFTING: Part 1:...
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Workout Of THE Day-3/10/2017 OPEN 17.3
MEN’S RX’D: Within 8:00 minutes , complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete...
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Workout Of THE Day-3/11/2017
WOD: Part 1: Deadlift 3×10 @ 50% Part 2: 10 min Ascending Ladder: 1 Deadlift (275/185), 2 Ring Dips (2/4, 3/6, 4/8, etc) OLYMPIC LIFTING: Part 1: Snatch Pull + Snatch to max Part 2: Front Squat +...
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Workout Of THE Day-3/12/2017
WOD: Part 1: Pause Back Squat 4×5 @ 70% Part 2: “Helen” 3 RFT: 400m Run, 21 KB Swings (1.5pd/1pd), 12 Pullups
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Workout Of THE Day-3/13/2017
WOD: Part 1: Z Press 4×8 AHAP Part 2: 100/80 Cal Row, EMOM 10 Wallballs (20/14), start w/ WB STRENGTH: Part 1: 5X8 Side ball toss + 5×5 DB Jumping lunges + 5 Bench jumps Part 2: 30 Rounds Every 45...
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Workout Of THE Day-3/14/2017
SNOWOD: Part 1: Power Clean and Push Jerk 3-3-2-2-1-1-1-1 Part 2: 4 min AMRAP 4 Power Clean (225/155) 8 Burpees over Bar –Rest 3 mins– 3 min AMRAP 3 Power Clean 6 Burpees over Bar –Rest 3 mins– 2 min...
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Workout Of THE Day-3/15/2017
WOD: Part 1: 10 min EMOM: Squat Snatch 2 Reps @ 65% Part 2: ( 21 min cap ) 4RFT: 20 Front Rack Step Ups (75/55)(24/20), 20 Power Snatch, 40 DUs STRENGTH: Part 1: 5X1 TWY – 15 seconds holds + 5X5 Ring...
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Workout Of THE Day-3/16/2017
WOD: Part 1: Box Jump 5×5 @ 80% max height, work to max height if not recorded Part 2: 9 min AMRAP: 20 KB Swing (Rus.) (2pd/1.5pd), 20 Ring Rows OLYMPIC LIFTING: Part 1: Power Snatch + Full Snatch to...
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Workout Of THE Day-3/17/2017 – OPEN 17.4
OPEN 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups RX’d: Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....
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Workout Of THE Day-3/18/2017
WOD: “100 Percent ” Teams of Two FOR TIME: ( 30 min Cap ) 100 Double Under Each then, 100 Sit Ups 100 Push Ups 100 Box Jumps 100 Pull Ups 100 Lunges 100 Burpees 100 Med Ball Squats * Partner 1 must...
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Workout Of THE Day-3/19/2017
WOD: Part 1: Overhead Squat 1RM Part 2: 5RFT: 15 OHS (115/85), 5 Ring MU
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Workout Of THE Day-3/20/2017
WOD: Part 1: Partner WOD: 10 Rounds (5 ea): 5 Manmakers(55/35), 200m Row Part 2: 4 Rounds Not for Time: 12 Barbell Glute Bridge, :90 sec plank hold, Palof Press x 8 reps (red band) STRENGTH: Part 1:...
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Workout Of THE Day-3/21/2017
WOD: Part 1: Bench Press 5×3 @ 70% Part 2: 15 min EMOM: min1: 3 Rope Climbs, min2: Shuttle Run, min3: 20 Ring Rows OLYMPIC LIFTING: Part 1: Snatch + OHS 7×2 to 80% Part 2: Front Squat + jerk 7×2 to...
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Workout Of THE Day-3/22/2017
WOD: Part 1: 7 min EMOM: 5 Thrusters @ 70% 1RM Part 2: 10 min AMRAP: 50 DUs, 10 DB Thrusters (50/35) STRENGTH: Part 1: Bench press 4X10 – 4X10 Elbow ring plank Part 2: 14 min Amrap. 20 box step overs...
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Workout Of THE Day-3/23/2017
WOD: 17 min time cap: For Time: 1 Round 20 Hang Power Clean (95/65) 20 Box Jump Overs (30/24) 20 Pullups 2 Rounds 10 Hang Power Clean (135/95) 10 Box Jump Overs (30/24) 10 C2B Pullups 3 Rounds 5 Hang...
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Workout Of THE Day-3/24/2017 – OPEN 17.5
OPEN 17.5 10 rounds for time of: 9 thrusters, 35 double-unders MEN: RX’d 95 lbs, Scaled 65 lbs WOMAN: RX’d 65 lbs, Scaled 45 lbs
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Workout Of THE Day-3/25/2017
WOD: Part 1: Superset: Pendlay Row 3×10, 3xMax Deficit Push-ups (4″) Part 2: Every 3 mins for 5 Rounds: 200m Run, 10 Burpee Box Jump overs (24/20), max KB swings in remaining time (American)(1.5/1pd)...
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Workout Of THE Day-3/26/2017
WOD: Part 1: Snatch 4×2 @ 80-85% 1RM Part 2: 4RFT: 30 DUs, 15 Pullups, 10 Squat Snatch (145/105)
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Workout Of THE Day-3/27/2017
WOD: Part 1: Deadlift 4×8 @ 60% Part 2: 18 min AMRAP: 200m Run, 15 SDLHP (95/65), 15 Pushups STRENGTH: Part 1: Groups of 4 P1 – Slider kick outs P2 – plate flys P3 – 10 GHDBE P4 – Goblet lunges Part...
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