Workout of the Day
Workout of the Day
Don’t Drop The Ball
WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Death by WBS M1: 4 WBS M2: 5 WBS M3: 6 WBS …until 12:00 *if fail
How Far Can You Push?
WARM-UP: 1 Set of fence drills Plyos Group stretch WOD: 2 Rounds: (22:00) 2 Min ME OHSQ (95/65) 2:00 Rest 2 Min 400m Run 2:00 Rest 2 Min ME KBS (24/16) 2:00 Rest * For
“JT”
WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Every 2 min for 10 mins 3 Back squats WOD: In honor of Navy Petty Officer 1st
Burpee Test With A Cheerleader
WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB back squats SKILL: Grab a partner: 33 burpee test WOD: 21 min EMOM Min 1- 10-15 Cals on Rower Min 2- 8-12 Box Jumps
Partner WODs Are The Best
WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :15 Ring support hold WOD: Teams of 2 800m Run (together)
Push Presses and Split Jerks
WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thrusters :30 Hollow body hold on ground 150m Row SKILL: Build to heavy but perfect complex: 3 Push press + 3 split Jerks WOD:
