by rmartinez | Aug 26, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 dumbbells strict press, from sitting position 10 hamstring curls B. Every 4 minutes for 28 minutes30 dumbell/kettlebell deadlifts, light15 sit ups10 ring dips200m run
by rmartinez | Aug 25, 2020 | WOD Archive, workout of the day
A. Front squat 4 sets of 5 reps @ 65-70% B. AMRAP in 24 minutes of: 8 power cleans, medium 50-60% 12 pull ups 400m run
by rmartinez | Aug 24, 2020 | WOD Archive, workout of the day
A. 5 sets of 5 reps of snatch lift off at 30-40% of deadlift B. Every 3 minutes for 12 minutes (4 sets) 10 handstand push ups 20 push ups 5 deadlifts, heavy 70-80% Scale to 5-10-5 if the first or second round takes longer than...
by rmartinez | Aug 23, 2020 | WOD Archive, workout of the day
A. Take 15 minutes to find a heavy set of the following complex; 1 cluster + 1 split jerk + 1 power jerk. B. 4 rounds of: 15 wall balls (14/20) 10 burpees over the bar 5 power cleans (heaviest weight of...
by rmartinez | Aug 22, 2020 | WOD Archive, workout of the day
“Contact 22 Finale” For Time200 meter Run22 Snatches (95/65 lb)22 Pull-Ups22 Medicine Ball Cleans (20/14 lb)22 Elbow Plank to Push-Ups22 Wall Ball Shots (20/14 lb)22 Deadlifts (95/65 lb)22 Air Squats22 Overhead Walking Lunges (45/25 lb plate)22 Box Jumps (24/20 in)22 Power Cleans (95/65 lb)2×20 second Bar Hang22 calorie Row22 Handstand Push-Ups22 Back Squats (95/65 lb)22 Chest-to-Bar Pull-Ups22 Bar Facing Burpees22 Thrusters (95/65 lb)22 Jerks (95/65 lb)2 Rope Climbs22 Overhead Squats (96/65 lb)22 Kettlebell Swings (1.5/1 pood) The “Contact 22 Finale” WOD was the final workout in the “Contact 22” event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans each year. The “Contact 22” virtual WOD series (meaning athletes could complete it anywhere at any time) showcased 22 different Hero WODs over the course of 2 months, from September 1-Oct 31, 2018. The challenge was a way to support and raise awareness of US veteran suicides and mental health disorders. Proceeds benefitted the Chris Kyle Frog Foundation. The Hero WODs featured for this challenge – from which the movements for this finale WOD were selected – were (in order): Dunn, Monti, Emily, Ledesma, FitCops Dallas 5, Hildy, Kev, White, Shawn, Jennifer, 343, Coffland, Small, Nick, Ned, Harper, Marston, Kalsu, Santora, Falkel, Jenny, The Seven. This WOD was created and submitted to us by Mia and Carol...
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