Workout of the Day (WOD)

Monday

4/16/18
Warm up: trainers choice

skill: headstands

Humpday

4/11/18   Warm up: Group, mobility then 300m row 20 Air squats 15 sit ups 10 push ups 5 Pull ups   Skill: rope climbs 3 climbs each   Strength: Deadlift Warm up to 50% with 3 touch and goes. Set  Reps    % of 1rm. 1     10         50% 2      7          60% 3      5  …

Tuesday

Monday

4/9/18 Warm up: 400m run/row Pvc mobility followed by 2 rds of: 8 wall balls 8 push ups 5 scap pulls 15 sit ups   Strength: Front squats From rack, sets of five warming up to your last starting weight from 3/26. Then 5×4 reps building. Challenge yourself to use slightly more weight since we…

Saturday

4/7/18
Warm up: Group

Wod: Partner’s Amrap 25
Buy in 1600m row, switch every 200m.
With remaining time amrap
Partner A) does:
10 db thrusters 35/20
10 pull ups
10 box jumps 24/20

Wednesday

4/4/18 Warm up: group,pvc mobility then: 21 air squats 15 sit ups 9 burpees 15 sit ups 21 walking lunges   SKill: Double unders 2min practice followed by 3x1min. rounds of max doubles. Keep track of reps. 1 min rest between rounds.   Wod: Amrap 35 Teams of two: 50 air squats 50 burpees 50…

Tuesday

Monday

4/2/18 Warm up:Trainers choice   Followed by 2 rounds of: 15 back extensions 25/15 double unders 10-15 ghd sit ups 25/15 double unders   Strength: Back squat warm up with reps of 5 to 55-60% of 1rm. then: Sets 1-3, 3 reps at 70% sets 4-6, 2 reps at 80% set 7 and 8, 1…

Murph prep

Benchmark Wednesday

3/28/18 Warm up: group Strength: Bench Press: warm up to 50% of 1rm. then 5×5 building. Note the weights used in your log book for future reference. Wod: Benchmark “Fight Gone Bad” 3 Rounds of: Wall Balls 20/15 SDHP 75/55 Box Jump 20″ Push Press 75/55 Row (calories) Perform 1 minute of work at each…