Home / W.O.D. (Page 115)

W.O.D.

03/16/2022 Wednesday’s Workout

WARMUP CHIPPER STYLE WARM-UP:30 Row (Arms Only)10 Air Squats10 Box Step Ups:30 Row (Legs Only)8 Jumping Squats8 Lateral Step Overs:45 Row (Half Stroke)6 Alt. Curtsy Lunges6 Box Jumps1:00 Row (Full… Continue reading

March 12, 2022 / W.O.D.
03/15/2022 Tuesday’s Workout

WARMUP AMRAP x 5 MINUTES7 Squat Jumps7 Barbell Upright Rows*7 RDL **7 Strict Press * Switch to Hang Muscle Cleans at Halfway** Switch to Clean Deadlift at Halfway STRENGTH ON… Continue reading

March 12, 2022 / W.O.D.
03/14/2022 Monday’s Workout

WARMUP AMRAP x 6 MINUTES1 min cardio choice35 Single Unders10 Med Ball Front Squats*10 Groiners * Front Squats turn to Med Ball Thrusters at 3:00 minutes STRENGTH 8-8-8Tempo Back Squat… Continue reading

March 12, 2022 / W.O.D.
03/13/2022 Sunday’s Workout

WARMUP 3 SETS FOR QUALITY5 Inch Worms w/ Push-Up5 Behind the Neck Snatch Grip PVC Presses5 Back Rack PVC Jumping Squats10 Alt. Cossack Squats (PVC Optional)5 Muscle Snatch *Tia Clair… Continue reading

March 6, 2022 / W.O.D.
03/12/2022 Saturday’s Workout

WARMUP ON A 7:00 RUNNING CLOCK…2 min bike Into.. AMRAP in Remaining Time..10 Scap Pull-Ups8 Box Step-Ups6 Walking Lunges w/ Twist4 Perfect Kip Swings10 Sit-Ups SKILL 3 SETS FOR QUALITY:45… Continue reading

March 6, 2022 / W.O.D.
03/11/2022 Friday’s Workout

OPEN 22.3 For time:• 21 pull-ups• 42 double-unders• 21 thrusters (weight 1)• 18 chest-to-bar pull-ups• 36 double-unders• 18 thrusters (weight 2)• 15 bar muscle-ups• 30 double-unders• 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb♂… Continue reading

March 6, 2022 / W.O.D.
03/10/2022 Thursday’s Workout

WARMUP Play a Game! Then… 1 ROUND5 Boot Strappers10 Alt. Shoulder Taps10 Alt. Bird Dog10 Tuck Ups 1 ROUND8 KB Deadlift20 Mountain Climbers8 Alt Quad Heel Tap8 Frog Jumps 1… Continue reading

March 6, 2022 / W.O.D.
03/09/2022 Wednesday’s Workout

WARMUP EMOM X 8 MINUTESMIN 1 – :40 Single UndersMIN 2 – 8 DB Push-Ups (Push-Ups on DBs)*MIN 3 – :10 second dead hang + 5-10 Hanging Knee RaisesMIN 4… Continue reading

March 6, 2022 / W.O.D.
03/08/2022 Tuesday’s Workout

WARMUP 2 SETS (8:00 Cap)1 min bike @ Mod Pace12 Box Step Overs12 Barbell RDL12 Alt. V-Ups Into…2 SETS1 min bike @ Hard Pace10 Box Jumps10 Clean Deadlifts10 V-Ups STRENGTH… Continue reading

March 6, 2022 / W.O.D.
03/07/2022 Monday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – :45 Row @ Mod PaceMIN 2 – 10 Cat Cows + 6/6 Moose AntlersMIN 3- :45 Up-Down Over Bar*MIN 4 – 10 Push-Up… Continue reading

March 6, 2022 / W.O.D.