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Workout of the Day

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Category Archives: WOD

161020 Front Squat Planks KBS SU

SWOD: EMOM for 10 Rounds 1 Hang Clean 1 Shoulder/Push Press 1 Overhead Squat #60% of Max OHS WOD: 21 – 18 – 15 -12 – 9 – 3 for time Unbroken Front Squats (95#) 4 Burpees every time the … Continue reading

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161019 Box Jump Ball Slams KBS

SWOD: EMOM for 10 Rounds 1 Hang Power Snatch 1 Power Snatch 1 Overhead Squat *Use 50% of Max Snatch // 65 lbs … felt great! Narrowed my grip WOD: 3 Rounds for time 15 Box Jump 9 Ball Slams … Continue reading

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161018 SU KBS S2O Burpee

Skill: Pull Up SWOD: Deadlift (185#) x 3 every 90 secs for 5 rounds WOD: 4 Rounds for time: 60 Single Unders 30 Alternating KB Snatch (35#) 20 Shoulder to Overhead (95#) 10 Burpees

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161015 Air Squat Push Ups Burpees

SWOD: Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps // OHS: 45-65-75-85 // SB: 55-75-85-95 // HSS: 65-75-85-95 WOD: 3 Rounds for Time 30 Air Squats 20 Push Ups 10 Burpee 1 minute plank // … Continue reading

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161013 Burpees KBS HRPU

SWOD Shoulder press 3-3-3-3-3 // 75 – 95 – 105 – 115 – 125(PP) WOD How far can you go in 14 minutes: 5-10-15-20-25… continue in this pattern, of Burpees KB Swings (45#) HR Push Ups // 20 + 11 … Continue reading

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161012 Run

WOD: Run 5k

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161010 Wall Balls DL Push Ups

SWOD: Bench Press 5 x 5 // 135, 155, 165, 175 x 2, 185 x 1 WOD: For time: 50 Wall Balls 50 Deadlift 135# 75 Push Ups For WB and PU, each break DL 135 and hold for 15 … Continue reading

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161009 Hills Push Ups Planks

Grassy Hill Repeats x 10 At the top of the hill, alternate between: 8 Shoulder Ups / Regular Push Ups And 30 Sec Planks

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161008 S2O Deadlift Box Jumps

SWOD: Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps WOD: Run 800m then 6 min AMRAP of 5 Shoulder to Overhead (115 lbs) 10 Deadlifts (185 lbs) 15 Box Jumps (21 inch Box) Rest 3 … Continue reading

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161007 Ball Slams Burpees

SWOD: Power Clean 2 RM Clean Pull 3×3 110% of 2RM // PC 165 lbs CP 185 lbs (only did 3×1, ran out of time) WOD: 10 Rounds of: 1 min of 15 Ball Slams then Max Burpees 1 min … Continue reading

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