Workout of the Day
  • Home
  • Workout of the Day

WOD 04.24.17

Strength:

Back squat, 5-5-5-5-5

WOD:

4 rounds for time:

400m run

5 bar muscle ups/7 jumping bar muscle ups 

10 Back squats, 50% of 5RM
Post loads and times to beyond the whiteboard. 

WOD 04.23.17

Warmup:

Foam rolling barrage, 2 minutes each side:

IT bands

Adductors 

Calves

Lats

Buy in/cash out:

1000m row for time

WOD:

AMRAP in 20 minutes:

10 Wallball, 20/14lba

20 Russian twist, 20/14lbs

10 Wallball sit-ups, 20/14lbs

20y Bear crawl

Post total rounds to beyond the whiteboard. 

WOD 04.22.17

Skill:

Rope climb

WOD:

5 rounds for time:

20 (10 each) Kettlebell snatch, 1.5/1 pood 

10 Push-up 

1 Rope climb (level 3, leg less)

Post time to beyond the whiteboard. 

Cash out:

100 hollow rocks