Home / W.O.D. (Page 179)

  • 03-25-2020 Wednesday WOD

    WARM-UP 1 ROUND 10 Lunges 8 Up-Downs 8 Jumping Air Squats Immediately into … 1 ROUND 10 Front Squats 10 Strict Press 6 Up-Downs 6 Slam Balls Immediately into …… Continue reading

  • 03-24-2020 Tuesday WOD

    WARM-UP AMRAP x 6 MINUTES 1:00 Run/Row/Jumping Jacks/Jump Rope 10 DB/KB/BP Suitcase Reverse Lunges 5/5 Single Arm DB/KB/BP Bent Over Row 100m Run STRENGTH EMOM x 10 MINUTES MIN 1… Continue reading

  • 03-23-2020 Monday WOD

    WARM-UP AMRAP x 5 MINUTES (w/ DB, KB or Backpack) 8 Bodyweight Lunges* 6 DB Strict Press 10 Mountain Climbers or 4 Cal. Bike Sprint WORKOUT AMRAP x 10 MINUTES… Continue reading

  • 03-22-2020 Sunday WOD

    WARM-UP 2 ROUNDS 5/5 SA DB/KB/BP Deadlift 100m Run, 15sec Jog in place or 8 Up-Downs 5/5 SA DB/KB/BP Hang Power Clean 100m Run, 25sec Jog in place or 10 Up-Downs… Continue reading

  • 03-21-2020 Saturday WOD

    WARM-UP 1 ROUND 10 Scap Push Ups 10 KB/DB/BP Deadlifts 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB/DB/BP Upright Rows 8 Jump Squats Into… 1 ROUND… Continue reading

  • 03-20-2020 Friday WOD

    WARM-UP EMOM x 6 MINUTES Min 1 — Air Squats (EZ→Mod) Min 2 — 3/3 SA DB/KB/BP Burpee Min 3 — 6/6 BW Lunges Min 4 — Air Squat (Mod→Hard)… Continue reading

  • 03-19-2020 Thursday WOD

    WARM-UP 1-2 ROUND(s) 20 Single Unders/Toe Touches 10 Back Pack/ KB DL :20 Plank 30 Singles /Toe Touches 10 Russian KB/Back Pack Swings 30 Marching Plank* 20 Singles Unders/Toe Touches… Continue reading

  • 03-18-2020 Wednesday WOD

    Warm-Up – 10 Up-Downs – 8 Back Pack Bent Over Rows – 6 Back Pack Strict Press 5min AMRAP then… 3min STRETCHING then… – 10 Groaners – 8 Air Squats… Continue reading

  • 03-17-2020 Tuesday “At Home” WOD

    Warm-Up – 10 Groaners – 10 Bootstrappers – 10 Heel Toe Touches then… AMRAP x 5 Min – 10 Up-Downs – 10 Reverse Lunges – 10 Push-ups WORKOUT EMOM x… Continue reading

  • 03-15-2020 Sunday WOD

    WORKOUT IN TEAMS OF 2… FOR TIME* – 500m Row – 60 Power Clean (135/95) – 1000m Row – 40 Power Clean (155/105) – 1500m Row – 20 Power Clean… Continue reading

 

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  • 03/02/2025 Sunday Workout

    WARM UP1 ROUND1:00 Row/Bike/Ski10 Good Mornings10 Scap Pull Ups10 Shoulder Taps5 Push Up to Pike Into… 1 ROUND1:00 Row/Bike/Ski10 DB Deadlifts10 SeeSaw Rows10 Up-Downs5 Tempo Push-Ups (31X1) Into… 1 ROUND1:00… Continue reading

     
 

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