Posts in: (WOD) Work Out of The Day

"Above the bar"

Posted by: Luke

Warm up Shuffle Run 10 meters…20… meters…. 150 meters 5x (last 2x for time) WOD 7x Chest to bar Pull Ups 21x Double Unders 7x Rounds Finisher Broad Jump 3x attempts for distance Share the knowledge: Tweet
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Fight… Gone… Bad…

Posted by: Luke

Wall Ball #20/14 Sumo Dead Lift High Pull #75/45 Box Jump 20″ Push Press #75/45 Row For calories 1 Minute @ each station 3x Rounds total 15x minutes of pain… a lifetime of fame Share the knowledge: Tweet
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Lets get it started

Posted by: Luke

Warm 100x Plyo Push Ups For Time: Strength Low Row Pull Ups (rings) 10x As Many Pull Ups As Possible 1>Min 3x Rounds HEAVY… “Grace” 30x Clean & Jerks For Time:  #155/115     #135/95     #115/75     #95/55 DO NOT LET THIS HAPPEN TO YOU… Share the knowledge: Tweet
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Odd & Even

Posted by: administrator

It doesn’t matter where you start…just that you do! Warm Up: Push Up Pass Throughs WOD: For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Share the knowledge: Tweet
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Ring Around…

Posted by: administrator

Warm Up: 10 Burpees 10 Squats 10 Push Ups 10 Sit Ups 5 Rounds Skill: Rings WOD:  21-15-9 Ring Dips Kettle Bell Swings 55#/35# Share the knowledge: Tweet
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OH… Squat

Posted by: Luke

OH Squat 5,5,3,3,2,1 Skill Knees/Toes to Elbows/bar Leaders 2>min Sit Ups Wod (progression) Deadlift Shrug Pull Snatch OH Squat Snatch Balance 2x every minute on the minute for 10>min Share the knowledge: Tweet
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To the MAX

Posted by: Luke

Warm 500 Meter Row Skill L-Sit Hold WOD 30x Body Weight Back Squats (from rack) 1 Mile Run Gamers/Time/B.W Sarge 7:20/190 Luke 7:42/185 B.K 7:45 /185 Matt B 8:15 /176.5 Shout out to “The Mighty Maxwell” for this one. Share the knowledge: Tweet
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The Adventures of Old "Christine"

Posted by: administrator

Warm Up:  1000 meter row Tabata Planks WOD: “Christine” 500 meter row 12 Body Weight Deadlifts 21 Box Jumps 3 Rounds for time It’s not who you are that holds you back, it’s who you think you’re not.  ~Author Unknown Share the knowledge: Tweet
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Do Work

Posted by: Luke

Warm Partner I Air Squat Partner II Parallet Push up/dip 30 seconds each >5 min Skill Max rep Double Under 5>min Wod 21x Overhead Squats #95/65 800x Meter Run 21x Back Squats 400x Meter Run 21x Plyo Push Ups 800x Meter Run Then 3 cycles of the “Burgener” warm up at same weight as Squats [...]
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