Workout of the Day Complete as many rounds as possible in 9 minutes of: Bear crawl 20 meters Bear complex, 3 reps Level 4: 135# Level 3: 115# Level 2: 85# Level 1: 65#
Month: July 2016
WEDNESDAY 160713
Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme
TUESDAY 160712
Workout of the Day For time (or in 25 minutes complete as much as possible of): 50 Pushups 50 Single-arm dumbbell (or kettlebell) hang snatches, alternating every 5 reps 50 Ab-mat situps with medicine ball 50 Medicine ball squat cleans…
MONDAY 160711
Workout of the Day 21-18-15-12-9-6-3 reps for time of: Sumo-deadlift high pull Box jumps Level 4 = 95# & 30″ Level 3 = 75# & 24″ Level 2 = 55# & 20″ Level 1 = 45# & 16″
FRIDAY 160708
Workout of the Day 10-9-8-7-6-5-4-3-2-1 reps for time of: Heel-supported ring dips Ring rows Thrusters (95#/65#)
THURSDAY 160707
Workout of the Day Complete as many rounds as possible in 10 minutes of: 10 Snatch-grip overhead lunge steps (75#/55#) 10 Knees-to-elbows 10 Weighted good mornings (75#/55#)
WEDNESDAY 160706
Workout of the Day Deadlift Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme
TUESDAY 160705
Workout of the Day Option 1 For time: Row 800 meters Run 800 meters Row 600 meters Run 600 meters Row 400 meters Run 400 meters Row 200 meters Run 200 meters Workout of the Day Option 2 21-15-9 reps…
MONDAY 160704
Workout of the Day 21-15-9 reps for time of: Squat cleans Burpees over the bar
SATURDAY 160702
Workout of the Day Weekend Team WOD! “Team Jake” 4 separate 5-minute intervals for rounds + reps of: 115 lb./75 lb. Push press, 10 reps 10 Box jumps, 24″/20″ box 10 Kettlebell swings, 1.5 pood/1 pood