WOD

WOD

Daily Workout

 

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WOD

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Wednesday

September 20, 2017
Pre WOD Every minute on the minute for 18 minutes 5 back squats Workout of the Day Alternating tabata -kettlebell swings (32kg/24kg) -double unders -goblet squats -double unders 8 rounds, score total swings and squats

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Tuesday

September 19, 2017
Pre WOD 4 rounds not for time 10 ring dips 20 1 arm DB rows (10R/10L) Workout of the Day 20 minutes as many rounds as possible 7 power cleans (#135/#95) 7 burpees 200 meter run

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Monday

September 18, 2017
Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Strict press (#75/#55) Post WOD 3 rounds not for time 10 barbell rollouts 10 V-ups *rest 1:00 between rounds

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Saturday

September 16, 2017
Workout of the Day In 20 minutes complete as many rounds as possible with partner Partner 1: 200 meter sandbag run (#55/#35) Partner 2: 10 kettlebell swings (24kg/16kg) / 10 goblet squats *pick up where partner left off  

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Friday

September 15, 2017
Workout of the Day For time 5:00 50 wall ball shot (#20/#14) buy in, then AMRAP.. 12 deadlifts (#185/#135) 12 lateral over the bar burpees 5:00 rest 5:00 35 wall ball shot buy in, then AMRAP.. 9 deadlifts (#225/#155) 9 lateral over the bar burpees 5:00 rest 5:00 20 wall ball buy in, then AMRAP 6 deadlifts (#275/#185) 6 lateral over the bar burpees

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Thursday

September 14, 2017
Pre WOD 3 rounds for quality 10 dumbbell pullovers 5-10 strict handstand pushups Workout of the Day 7 rounds 2:00 200 meter run AMRAP power snatch (#95/#65) 1:00 rest

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Wednesday

September 13, 2017
Pre WOD Banded kettlebell strict press 5 X 7 Workout of the Day For time 20/15 cal row 30 DB power cleans (#50/#35) 20/15 cal row 25 DB push jerks 20/15 cal row 20 DB front squats 20/15 cal row 15 DB clusters

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Tuesday

September 12, 2017
Pre WOD 4 rounds for quality 10 landmine twists 10 barbell rollouts Workout of the Day 20 minutes as many rounds as possible 20 squats 40 meter sled push (#70/#45) 20 kettlebell swings (24kg/16kg) 400 meter run

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Monday

September 11, 2017
Pre WOD Every minute on the minute for 10 minutes 5 strict pullups 10 pushups Workout of the Day For time 911 meter row 110 sandbag weighted step ups (#40) (24"/20") 2001 meter row *there were 110 fights of stairs in the World Trade Center *approximate average weight of a fire fighters gear is #40

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Saturday

September 9, 2017
Workout of the Day In teams of 3, complete as many reps as possible with each teammate rotating from position 1 to position¬†2 to position 3 each successive interval P1: 1:00 pushups P2: 2:00 box jumps (24'/20") P3: 3:00 squats 2:00 rest P1: 1:00 toes to bar P2: 2:00 KB swings (24kg/16kg) P3: 3:00 burpees 2:00 rest P1: 1:00 wall walks P2: 2:00 wall sit P3: 3:00 candlesticks    

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