Workout of the Day
Workout of the Day
“Nate”
WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold (USE BOX TO MODIFY) 10 Russian swings 10 American swings
Monday already??
WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar hang :30 Downward dog SKILL: 3 Push press Every :90
Sunday Funday
WARM UP: Plyos SKILL: Set up for WOD WOD: For Time: 50 WB 15 C&J (135/95) 100 DU 500m Row 20/15 Cal Ass. Bike 500m Row 100 DU 15 C&J (135/95) 50 WB
Programmed rest
WARM UP: Plyos: 10 Burpee Broad Jumps 10 Inch worm to push up 10 Russian KBS SKILL: Set up for WOD WOD: 5 Rounds 400m Run 10 Deadlifts (225/155) 10 Burpees Over the Bar 10
“Elizabeth”
WARM UP: PVC: 10 Twists (upright) 10 Speed Skaters 10 Pass Thru 10 Fig 8 10 Good Morning 10 Baby Squats 10 Squat Jumps 5 Push Ups 5 Negative Push Ups 5 Burpees SKILL: Push
“Mary”
WARM UP: 400 M Run Fence Drills 2x’s: 10 Ring Rows 10 Push Ups3 15 Air Squats 2 Wall Climb + 6 shoulder taps toal SKILL: 3 x 5 Clean and Press Per Arm WOD:
