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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Saturday, October 13, 2018

WOD:

21, 15, 9, 21, 15, 9 rep rounds for time of:

Pull-ups
Wallballs – 20#/14# to 11 feet

TT WOD – Strength:

A. Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if 30s reached.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Friday, October 12, 2018

A.   1 Muscle Snatch/2 BTN Snatch Grip Push Press/3 Snatch Balance X 5 sets, rest 90-120s

B.  3 Touch and Go (Squat) Snatch X 5 sets, rest 2-3:00

Coach’s notes:

Post loads for all sets to comments. HAPPY BIRTHDAY COACH!

WOD Leaderboard
Comments: 10

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 10, 2018

Every Minute On The Minute (EMOM) for 4 rounds complete:

20 Pistols
15 Handstand Push-ups
20 Kettlebell Swings – 1.5/1.0 pood
15 Hollow Rocks
1:00 Rest

Coach’s notes:

Post reps complete and notes to comments.

WOD Leaderboard
Comments: 4

Tuesday, October 9, 2018

WOD:

Overhead Squat – 3, 3, 3, 3, 3, 3

TT WOD – Strength:

A.Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00

B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s

Note:  Use bands if possible.

B2.  Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s

Note:  Keep weight the same for all 4 sets, increase each week.

Compare to January 12, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, October 8, 2018

Alternate Every Minute for 28 Minutes of:

1:00 Erg for Cals – your choice
1:00 Rest

 

Coach’s notes:

Post cals per round and total cals to comments. This is 14 minutes (rounds) of work total.

WOD Leaderboard
Comments: 5

Sunday, October 7, 2018

4 Rounds for time(s) of:

80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00

Coach’s notes:

Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 2 reps @30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Friday, October 5, 2018

5 rounds for time of:

10 GHD Sit-ups
10 Overhead Squats – 115#/75#
10 Box Jumps- 30”/24”
10 Chest to Bar Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, October 4, 2018

WOD:

Work to your heaviest in the following complex:

3 Hang Squat Cleans/4 Push Press/5 Thrusters

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5