Daily WOD
“Annie”
50-40-30-20-10 reps:
– Double Unders
– Situps
Endurance WOD A
Three to Six Rounds:
– 400m Run
– 2 Minute Recovery
Endurance WOD B
Two to Five Rounds:
– 800m Run
– 3 Minute Recovery
Tag: Situp
Happy Thanksgiving! We hope all of our wonderful members and trainers are enjoying their Thanksgiving feast with family and friends. See you guys next week.
Thanksgiving WOD
Go up the ladder (1 rep the first round, 2, 3, 4, etc. until you fail on pushups):
– Pushups
– Twice as many Situps
– Three times as many Air Squats
*First Round: 1 pushup, 2 situps, 3 air squats. Second Round: 2 Pushups, 4 Situps, 6 Air Squats, until you fail on your pushups.
Finisher
Eat leftovers for time.
Endurance WOD
Three to Six Rounds:
– 800m run
– 2:30 recovery
Daily WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 14 Box Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 90 seconds recovery
Endurance WOD – Group B
“Tosh”
Three Rounds:
– 200m Run (Recovery equal to run time)
– 400m Run (Recovery equal to run time)
– 600m Run (Recovery equal to run time)
*Rest the exact time it takes you to do each interval in each set. Ex. 200m run in 35s, rest 35s then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD
Daily WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 2 Minute Recovery
*Hold 1-2s from best interval.
Mobility WOD
Daily WOD
AMRAP – 10 Minutes:
– 5 Thruster (95#/65#)
– 5 SDLHP (95#/65#)
– 10 Situp
Endurance WOD
“Tosh”
Three Rounds:
-200m Run (rest time equal to run time)
-400m Run (rest time equal to run time)
-600m Run (rest time equal to run time)
Mobility WOD
WOD
Tabatas:
– Slam Balls x 8
– Air Squats x 8
– Mountain Climbers x 8
– Situps x 8
Endurance WOD
1min ladder:
– 1min on, 1min off
– 1min on, 50s off
– 1min on, 40s off
– 1min on, 30s off
– 1min on, 20s off
– 1min on, 10s off
– then go back up the ladder until you finish with 1min on, 50s off, 1min on
Mobility WOD
Deadlift
1-1-1-1-1
or
Press
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
– 9 Situps
Categories
2011-10-04 WOD
Four Rounds
– 5 Muscle Ups or Progressions
– 15 Jumping Squats
Three Rounds
– 5 Skin the Cats
– 15 Goblet Squats
Three Rounds
– 15 Weighted Situps
– 30 KB Swings
Categories
2011-09-29 WOD
Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold
Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps