Daily Workout

Daily Workout

WOD for July 28th

Strength: Front squat 10 minutes to establish heavy for 5 reps Then 2×5 at 90% of that weight E2MOM WOD: 21 Thrusters Rx: 95/65 S1: 75/55 S2: 45/35 400m sprint Rest 2 minutes 15 Thrusters Rx: 115/80 S1: 95/65 S2: 75/55 400m sprint Rest 2 minutes 9 Thrusters Rx: 135/95[…]

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WOD for July 27th

Strength: Core Work 5 Rounds 30 seconds of work – 30 seconds of rest Min 1: bicycle Min 2: Hollow body Min 3: Superman WOD: 10-9-8-7-6-5-4-3-2-1 Pull ups – ladder down Ring Dips – ladder up 10 calories, row after each set of pull ups/ring dips

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WOD for July 26th

Strength: RDL’S (barbell) 5 minutes to build to a heavy set of 5 then 3×5 E2MOM WOD: AMRAP 20 200m run 20 Front rack lunges FB: 115/80 Rx: 95/65 S: 75/55 20 lateral bar hops

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WOD for July 25th

Strength: Jerk E2MOM for 12 minutes Start at 50% of your 1RM/best jerk And build to a heavy in: split jerk + jerk from split + split jerk WOD: 2 Rounds 50 double unders S: 100 singles 25 push press FB: 115/80 Rx: 95/65 S: 75/55 50 sit ups

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WOD for July 24th

Strength: Back Squat Establish 1RM E2MOM 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 6 minutes to establish 1RM WOD: 24-21-15-9 Sumo deadlift high pull FB: 115/80 Rx: 95/65 S: 75/55 Over the bar burpees 14 minute time cap

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WOD for July 22nd

Teams of Two 14 rounds 12/9 HRPU 12 sit ups First teammate must complete the two movements before other teammate can start round. -THEN- 6 rounds 25/20 calories, row 25 kb swings 53/35 S:35/18 One teammate starts on the rower and the other on the kb. Teammate on kb can’t[…]

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WOD for July 20th

Stability: Shoulders 2x100m Criss/Cross KB Carry – switch position every 50m Rx: 53/35 S: 35/18 1x100m KB Front Rack Carry – Rx: 53/35 S: 35/18 WOD: E2MOM for 14 minutes 12/9 HRPU 12/9 calories, row 7/5 ring dips ….increase a ring dip each round until you can’t make 2 minute[…]

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WOD for July 19th

Strength: Deadlift 3×8 @ 60% – touch and go WOD: 5 Rounds 200m run 10 T2B S: Hanging knee raise above hip crease. 20 DB Alternating Reverse lunge steps FB: 50/35 Rx: 35/20 S: 20/10 20 minute time cap

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WOD for July 18th

Strength: Core Work 4 Rounds 30 seconds of work – 30 seconds of rest Hollow body hold “Superman” hold Russian Twist with KB – Rx:44/26 S: 26/18 Scissor kicks WOD: AMRAP 18 8 ring rows Rx: feet on box 16 kb swings 53/35 32 double unders/64 singles

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