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Category

Daily Workouts

WOD for 102617

October 25, 20170
Segment 1: Partner Workout: 1 Partner Works at a time Divide work as desired For Time: 22 Minute Cap 50/35 Calorie Row 50 Wallballs 50 Sit Ups 50 Ring Pushups 50 Situps 50 Wallballs 50/35 Cal Row Segment 2: Mobility
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WOD for 102517

October 24, 20170
Segment 1: 2 Rounds: 400m Run 50 Double Unders (S1: Attempts S2: Singles) 12 Squat Cleans (135/95) Segment 2: 2 Rounds: 10 Power Cleans (Rx: 185/135 S1: 135/95 S2: 95/65) 10 Front Squats 10 Push Jerks Rest 2:00
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WOD for 102417

October 23, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup Test 1 attempt – Max Handstand Pushups Segment 3: AMRAP 4 minutes: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pullups rest 4 minutes AMRAP 4 minutes: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4 minutes:...
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WOD for 102317

October 22, 20170
Segment 1: Power Snatch 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% 5×1 to build to a heavy single Segment 2: Back Squat 2 Rounds: 5 Reps @ 75% 3 Reps @ 80% 1 Rep @ 85% Rest 2:00 between each set of squats Segment 3: For Time: 30 Power Snatches...
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WOD for 102217

October 21, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2 50 – 40 – 30 – 20 – 10 KB Swings (52/35) Push Jerks (115/80) Toes to Bar
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WOD for 102117

October 20, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: 100 Calorie Row 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Calorie row
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WOD for 102017

October 19, 20170
Segment 1: Split Jerk On the Minute x 10 Build to a Heavy Split Jerk Segment 2: Front Squat On the Minute x 10 Build to a Heavy Front Squat Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles) 50 Air Squats 15 Power Cleans (Rx: 135/95 S1: 105/75 S2: 75/45)
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WOD for 101917

October 18, 20170
Segment 1: EMOTM x 10 Minutes Evens: 5-10 Strict Dips (Bar or Ring) Odds: 1-3 Rope Climbs (Legless or with legs) *Scales for rope climbs: Rope Climbs from the floor Neutral Grip Pullups Use Small Ropes Segment 2: For Time: 15 Min Cap 15 Toes to Bar 12 Clean and Jerks (115/75) Run 800m 12...
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WOD for 101817

October 17, 20170
Segment 1: Overhead Squat Build to a Heavy Set of 3 Segment 2: AMRAP 3 minutes 21 Overhead Squats (Rx: 135/95 S1: 95/65 S2: 65/35) 21 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 18 Overhead Squats 18 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 15...
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WOD for 101717

October 16, 20170
Segment 1: Deadlift Build to a Heavy Set of 5 Segment 2: On the Minute 12 minutes (4 Rounds) 1st: 15 Deadlifts (Rx: 225/155 S1: 165/115 S2: 115/65) 2nd: 15 Weighted Situps (heavyish) 3rd: Max Burpees
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