Home / W.O.D. (Page 161)

W.O.D.

Monday 11-30-2020 WOD

Warm-Up 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength BACK SQUAT 1×2 @ 80% (Moderate)… Continue reading

November 29, 2020 / W.O.D.
Sunday 11-29-2020 WOD

Warm-Up AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline… Continue reading

November 22, 2020 / W.O.D.
Saturday 11-28-2020 WOD

Warm-Up AMRAP x 10 MINUTES* 10 Up-downs 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Burpees 10 Scap Pull-Ups *Easy, For-Quality Pace! Workout FOR TIME* 10 Jerks (155/105) 30 Burpees… Continue reading

November 22, 2020 / W.O.D.
Friday 11-27-2020 WOD

Warm-Up AMRAP x 8 MINUTES 250m Row 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches “BOGO” AMRAP x 20 MINUTES 500m… Continue reading

November 22, 2020 / W.O.D.
Thursday 11-26-2020 WOD

Warm-Up 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball Push… Continue reading

November 22, 2020 / W.O.D.
Wednesday 11-25-2020 WOD

Warm-Up 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25… Continue reading

November 22, 2020 / W.O.D.
Tuesday 11-24-2020 WOD

Warm-Up 250m Row Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 250m Row *Use a 15/10 LB… Continue reading

November 22, 2020 / W.O.D.
Monday 11-23-2020 WOD

Warm-Up 2 ROUNDS 10 Up-Downs 10 Groiners 10 Air Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5… Continue reading

November 22, 2020 / W.O.D.
Sunday 11-22-2020 WOD

Warm-Up FOR QUALITY (10:00 Cap) 2:00 Bike Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1) * One arm… Continue reading

November 15, 2020 / W.O.D.
Saturday 11-21-2020 WOD

Warm-Up 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2… Continue reading

November 15, 2020 / W.O.D.