Archives: Milk Jugs
Wednesday, April 21, 2021
A1. Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s
A2. Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s
A3. Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s
A4. Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s
A5. Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s
Thursday, March 11, 2021
A1. Double Milk Jug Squat Cleans – 10-20 reps X 5 sets, rest 0-60s
A2. Double Unders – 20-50 reps X 5 sets, rest 0-60s
A3. Burpees Over Milk Jug Dowel – 6-12 reps X 5 sets, rest 0-60s
A4. Dowel Power Snatch/Dowel Overhead Squat – ((5/5) X 2-3) X 5 sets, rest 0-60s
A5. Dowel Overhead V-ups – 6-12 reps X 5 sets, rest 0-60s
Thursday, March 4, 2021
Friday, December 18, 2020
A1. Hollow Rock – 10-15 reps X 5 sets, NO REST
A2. Front Plank Hold – 45-60s X 5 sets, rest approx. 90s
A3. Milk Jug Lateral Raises – 12 -20 reps X 5 sets, NO REST
A4. Handstand Hold – 45-60s X 5 sets, rest approx. 90s
A5. Supine Row – 12-20 reps X 5 sets, NO REST
A6. Superman Hold – 45-60s X 5 sets, rest approx. 90s
Saturday, December 12, 2020
Saturday, November 14, 2020
Circuit Breaker Zoom WODs
“Get Your Pump On” – Complete for time:
120 Bent Over Milk Jug Rows
*For every break in set, perform 5 burpees.
100 Milk Jug Shoulder Press
*For every break in set, perform 10 jumping jacks
80 Milk Jug Double Bicep Curls
*For every break in sets, perform 10 tuck jumps.
60 Overhead Milk Jug Tricep Extensions
*For every break in set, perform 10 supermans.
40 Milk Jug “Y” Raises
*For every break in set, perform 10 switch lunges.
20 Milk Jug Bent Over Reverse Flys
For every break in set perform 20 milk jug thrusters.
FINISH WITH 100 MILK JUG THRUSTERS.
Friday, March 27, 2020
At Home WOD:
6 rounds for time under tension of:
Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls
*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round. Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete. Rounds 5 & 6, work for :30s resting only :30s after each round.
WOD:
50, 40, 30, 20, 10 reps rounds for time of:
Assault Bike – (Cals)
Pull-ups
Coach’s notes:
For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.
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