Workout of the Day

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    Monday 6/25

    Skill:

    Pull Up 5 x 4

    Advanced: 
    5 x 4
    Weighted/Strict Pull-Up
    Intermediate: 
    5 x 4
    Pull-Up Negative/Kipping/

    Butterfly
    Beginner: 
    5 x 4
    Pull-Up Progressions (Jumping, Assisted, Negative)

    WOD:

    For Time:
    20 Thrusters (115/75)
    1 Rope Climb
    400m Run
    15 Thrusters (115/75)
    2 Rope Climbs
    400m Run
    10 Thrusters (115/75)
    3 Rope Climbs
    400m Run

    L2: 95/65 Thruster/3:1 Rope Jump/Tuck

    L1: Scale as necessary

  • Saturday, June 23

    Paddle Board WOD!  NAS Patuxent River, Beach House!

    Partner WOD - Teams of two

    Two rounds for time:

    40 Synchronized Paddleboard OHS
    30 Synchronized Burpee Over Board/Paddle
    20 Synchronized Weighted Sit Ups 35/25
    10 Synchronized Partner Push-ups 
    Partner 1-600M Weighted Carry 35/25
    Partner 2-Paddleboard
    Then partners swap weighted carry and paddleboarding. 




  • Friday, June 22


    Strength:
    Front Squat 2-2-2-2-2

    WOD:  
    4 Rounds for time

    500m Row
    400m Run

  • Thursday, June 21

    Skill
    Double Unders
    :30 on/ :30 off for 4 min

    WOD
    Fran
    21-15-9
    Thruster
    Pull-ups

    L3: 95/65
    L2: 75/55, Asst. PU
    L1: 45/35, Ring Rows

    ROM WOD
    “Reason Minus Excuses”

  • Wednesday, June 20

    Strength:  
    Back Squat
    2-2-2-2-2-2

    WOD:
    7 x 2-minute rounds of:
    20-cal. row
    Max rep GHD sit-ups

    There is no rest between rounds.

    Score is total number of sit-ups.
    L2: 16 cal/ABMAT SU
    L1: 5x 2min rounds 12 cal/ABMAT SU

  • Tuesday, June 19

    Hero WOD
    “MCGHEE”

    U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

    He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh


    AMRAP 30
    5x 275-lb. deadlifts
    13 push-ups
    9 box jumps, 24”

    L2: 225/155, 24/20
    L1: 155/95, 20/12

  • Monday, June 18


    Strength:
    3x10 Hammer strikes on tire (alternate side every two strikes)

    WOD
    5 Rounds for time:
    20 KBS
    10 TTB
    5 Tire flips

    L3: 2/1.5
    L2: 1.5/1, knee to elbow
    L1: 1/0.5, knee ups, leg lifts, or V-ups

  • Saturday, June 16






    Skill

    Balance beam walks, forward and backward


    WOD

    Regionals Event 6

    For time:

    4 rope climbs

    16 thrusters

    3 rope climbs

    12 thrusters

    2 rope climbs

    8 thrusters


    L3: 155 lb./105 lb.

    L2: 3:1 jumping rope grab+knee up, 115 lb./75 lb.

    L3: 2:1 rope climbs, lying to standing, 65 lb./45 lb.

  • Friday, June 15


    WOD

    "Bear Complex"

    5 Rounds For Load

    One Round=7 Unbroken Sets (35 reps) of this Complex:

    1 Power Clean

    1 Front Squat

    1 Push Press

    1 Back Squat

    1 Push Press

    5 movements x 7 sets unbroken = 1 round

    Increasing weight each round and rest as needed between each round.

    Score is max weight used for your 5th unbroken round.

    https://www.youtube.com/watch?v=w_nBgT6bGI8

  • Thursday, June 14


    Strength
    3 rounds NFT
    Alternating single arm DB/KB overhead parking lot walks


    WOD
    Run 5K

    L2: Run 1 mile, rest 5 min, Run 1 mile
    L1: Run 800m, rest 4 min, Run 800m, rest 4 min, Run 800
    Unable to run = 3x running distance on Assault bike (5K=9.3 miles)

  • Wednesday, June 13


    Strength
    5x3 - 3 sec. pause Front Squat

    WOD
    Two rounds for AMRAP
    5 minutes of rowing
    5 minutes of push presses


    No rest btwn exercises.
    Score is total meters/reps

    L3: 115 lb./85 lb.
    L2: 95 lb./65 lb.
    L1: 45lb./35 lb.

  • Tuesday, June 12


    Skill

    Handstands


    WOD

    For time:

    100 double-unders

    25 toes-to-bars

    25 deadlifts

    50 box jump overs


    L3: 225 lb/ 155 lb DL and 24/20-in. box.

    L2: 185/125 lb, 24/20

    L1: 115/95 lb, 2xSU, knee ups, 20/12

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