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
Thursday, October 18, 2018
WOD:
As Many Rounds As Possible in 24 minutes:
Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00
TT WOD – Strength:
A. Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 16, 2018
WOD:
A. Muscle Snatch – 5 reps X 6 sets, rest 90-120s
B. Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s
TT WOD – Strength:
A. Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00
B1. Glute-ham Raise – 8-10 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.
Monday, October 15, 2018
Tabata Intervals for reps:
- D-ball ground to over alternating shoulder – choose weight.
- Dumbbell push press – 45#/30#/hand.
- Rope knees to elbows
- Row (cals)
Coach’s notes:
Start at any movement. Post reps per exercise, per round and all totals to comments.
WOD Leaderboard
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
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
