Friday, 1/11/2019

by | Jan 10, 2019 | WOD Archive, workout of the day

A. Front Squat 40% x 5 50% x 5 60% x 5 B. 5 Rounds of: 200 Meter Run/250 row *From the back door to the very end of the parking lot (by the white trucks) is almost 100 meter 20 Alternating Single-Arm Dumbbell Snatches (35/50) Ninja: Death by burpees Bonus: Strict Overhead Press Set 1: 5 reps @ 60% of 1-RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 80-85% Set 4: 7 reps @ 65-70% Set 5: 7 reps @ 65-70% Set 6: 7 reps @ 65-70% Set 7: 7 reps @ 65-70% Rest exactly 2 minutes between...

Thursday, 1/10/2019

by | Jan 9, 2019 | WOD Archive, workout of the day

A. 2 Power Snatch + 1 Squat Snatch 40% x 3 50% x 3 60% x 3 B. AMRAP in 12 Minutes of: 10 Ground to Overhead (75/115) 5 Weighted Sit Ups, right arm 5 Weighted Sit Ups, left arm *use a kettlebell (12/16), Sit up as if you were about to do a Turkish get up Ninja: Bench dips, instead of rings Bonus: Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM...
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