Category Archives: Work Out of the Day
WODs week of April 16
Monday Wendler Week 1 Back Squat 3X5 Helen Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 3X Max Toes to Bar Tuesday 5×1 Press Cluster (Push Press / … Continue reading
WODs for week of April 9
Monday 20 Minutes to Complete 5×1 Squat Snatch from Floor, Hang Squat Snatch – heaviest possible, rest 60 sec between sets 3×5 Snatch High Pull – rest 60 sec between sets – rest 5 minutes 3X 10 Squat Clean (135 … Continue reading
WODS for Week of April 2
Monday 1 Set of 5 of WOD in order. Filthy Fifty 50 Box Jumps 50 Jumping Pullups 50 K.B.S., 35/26 50 Walking Lunges 50 K2E 50 Push Press, 45/35# 50 Back Ext 50 Wallballs 50 Burpees 50 Double Unders Tuesday … Continue reading
Programming Week Of March 26
Monday 5×2 Hang Squat Clean – rest 60 sec between sets 5×5 Clean Pull @ 115% of last double above – rest 60 sec between sets – rest 5 minutes then For Time: 40 KB swing (53/35) then 21-15-9 Box … Continue reading
4/28/11
“Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine … Continue reading
