Workout of the Day
Workout of the Day
Test your Elizabeth
WARM-UP: 2 Rounds 1 Shuttle run 10 Push ups 10 Pull ups 6 Burpee SKILL: Superset 5 Supersets of: 3 Bench Press 15 Banded pull-aparts WOD: “Elizabeth” 21-15-9 Power Cleans Ring Dips
A Little Of Everything
WARM-UP: PLYOS SKILL: Post WOD Mobility Foam roll Quads Calves WOD: Min 0-6 Run 800m Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 (10:00) For Time: 50 Alternating DB Snatch (55/35) 25 Right
“Cindy” plus a little “Grace”
WARM-UP: 2Xs: 250 Row 5 Inch worms 5 Burpees 10 Air squats 20 Seal jumps SKILL: Teams of 3 Row 1500m P1- Row 250 P2- Plank hold P3- REST WOD: For Time 1 Round of
Run Off The Playoff Blues
WARM-UP: 200m Jog Plyos 4x Sprint Time Trials WOD: 400m Run 3 Burpees 3 KBS (24/16) 3 Sit-ups 3 BXJ (24/30) 400m Run 6 Burpees 6 KBS 6 Sit-ups 6 BXJ 400m Run 12 Burpees
Breaking In The New Equipment!
WARM-UP: Quick Plyos 3 Rounds: 5 Push Ups 5 Ring Rows 6 Light DB snatch SKILL: 4 sets of: Max Effort Weighted (or strict) Pull ups WOD: Teams of 3 for time: 1 Shuttle run
1 RM Shoulder Press. 5 RM Deadlift.
WARM-UP: Everett WU Stretch Hamstrings and Shoulders BBWU SKILL: 25 Min Running Clock: 10 Min to build to a 1 RM Shoulder press from rack 5 Min transition 10 Min to build to a 5