WOD

Workout Of The Day 6 May 2015

Day 1 of the 30 day Nutrition Challenge WOD 1:  For time 800m Run 40 Thrusters 45/33 20 Burpees Rest until 15 minutes after the start of WOD 1 (10:20 WOD = 4:40 minute rest, 7:10 WOD = 7:50 rest). WOD 2:  8 minute AMRAP 15 Deadlifts 115/73 15 Box Jumps (step ups are allowed) […]

Workout Of The Day 5 May 2015

:15 AMRAP 40 Alt DB Snatches 45/25 30 Wall Ball 20/14 20 KB Swings 53/35 10 Pull ups *Score is total reps Alternating Tabata: Hollow holds Push-up Plank This is a 8-minute set. Hold the hollow hold for 20 seconds, rest for 10 seconds and then hold the top of a push up for 20 […]

Workout Of The Day 4 May 2015

Back Squat 10 reps w/barbell, 8-10 x 30%, 6-8 x 45%, 4-5 @ 60%, 2-3 @ 70%, 20 @ 60%+ *Increase 5-10# from 4/13, 4/21, or 4/29 if you had 20 successful reps Shoulder Press/Pull up (Ring Row) 8-8-8-8 @ 55-60% (Alternate between each with no more than 30 seconds transition) :6 AMRAP 10 OH […]

Workout Of The Day 1 May 2015

:12 to find 3RM TGU “DT” WOD: 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 155/103 6 Push Jerks 155/103 15 minute time cap (scale weight appropriately) *Compare to 1/30 Extra credit accessory lifts: Written on the whiteboard

Workout Of The Day 30 April 2015

EMOTM x 15 3 Rounds of: 1st – 1 Snatch @ 60% 2nd – 1 Snatch @ 65% 3rd – 1 Snatch @ 70% 4th – 1 Snatch @ 75% 5th – 1 Snatch @ 80% Max effort 2000m Row

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