WORKOUT OF THE DAY
CHECK OUT TODAY’S WOD
Tuesday 9/11/18
WOD:
75 Double Unders
Then
30-20-10 Reps of
Kettlebell Swings 53/35
Box Jumps 24”
Then
75 Double Unders
Monday 9/10/18
WOD:
7 min AMRAP
5 Rounds of Cindy*
Max Rep Clean and Jerk 155/105
Rest 3 minutes.
7 min AMRAP
5 Rounds of Cindy*
Max Rep Clean and Jerk 135/95
Rest 3 minutes.
5 Rounds of Cindy*
Max Rep Clean and Jerk 115/75
Cindy*
5 Pull Ups
10 Push Ups
15 Air Squats
Sunday 9/9/18
WOD:
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up
Friday 8/7/18
WOD:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15 second L-Sit
135/95-lb. front squats, 2 reps
From 2:00-4:00
15 second L-Sit
135/95-lb. front squats, 4 reps
From 4:00-6:00
15 second L-Sit
135/95-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Thursday 9/6/18
Warm Up
10 Minute Alternating EMOM
Min 1: 5 Weighted Ring Dips
Min 2: 100 Singles
WOD:
5 Rounds Each for Time of
10 Power Cleans
20 Double Unders
15 Power Snatch
30 Double Unders
Rest 2 Minutes.
Wednesday 9/4/18
WOD:
For Time
80 Sit Ups
40 Push Ups
20 Wall Ball Shots
64 Sit Ups
32 Push Ups
16 Wall Ball Shots
50 Sit Ups
25 Push Ups
12 Wall Ball Shots
32 Sit Ups
16 Push Ups
8 Wall Ball Shots
16 Sit Ups
8 Push Ups
4 Wall Ball Shots
8 Sit Ups
4 Push Ups
2 Wall Balls Shots
Tuesday 9/3/18
WOD:
On a clock set for 21 minutes
Min 0-8:00
Alternating EMOM
10 Chest to Bar Pull Ups
15 Overhead Squats 95/65
Min 8:00-15:00
As many rounds as possible
7 Dumbbell Burpee Box Overs 20” 2-35’s/2-20’s
14 Push Press 95/65
Min 15:00-21:00
Find your Bear Complex 1 Rep Max
Monday 9/3/18
Labor Day WOD at 10 a.m.!!!
Sunday 9/2/18
WOD:
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups
Men: 75 lb.
Women 55 lb.
Friday 8/31/18
WOD:
As many rounds as possible in 4 minutes of
30 Sit Ups
15 Power Cleans 75/55
Rest 1 minute.
As many rounds as possible in 4 minutes of
30 Sit Ups
12 Power Cleans 95/65
Rest 1 minute.
As many rounds as possible in 4 minutes of
30 Sit Ups
9 Power Cleans 115/75
Rest 1 minute.
As many rounds as possible in 4 minutes of
30 Sit Ups
6 Power Cleans 135/95