Workout of the Day

June
30
2011

WOD 7/1/11

Posted by Shane, 8:02 pm


7 RFT:
150m run
10 ring dips
12 barbell curls #75/45
15 barbell row #75/45

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June
29
2011

WOD 6/30/11

Posted by Shane, 8:24 pm


AMRAP in 18 min:
10 barbell lunges #75/45 (each leg)
15 shoulder press #75/45
20 box jumps #20/24

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June
28
2011

WOD 6/29/11

Posted by Shane, 8:30 pm


AMRAP in 1 min; 4 rounds:
bench press #95/55
wall ball #20/14
ghd sit ups
kb swings 53/35
sdhp #75/55
Rest 1 min between rounds

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June
27
2011

WOD 6/28/11

Posted by Shane, 7:58 pm


Max reps pull ups with #20/14mb
Amrap in 20 min:
4 pull ups
6 toes to bars
8 double unders (25 singles)
10 squats

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June
26
2011

WOD 6/27/11

Posted by Shane, 7:56 pm


4 RFT:
15 front squats #135/75
20 deadlifts #135/75
25 chest to bar push ups
400m run

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June
23
2011

WOD 6/24/11

Posted by Shane, 5:44 pm


100 Ghd sit ups
90 double unders
80 squats
70 russian twist #45/25 (each side)
60 pull ups
50 floor wipers
40 ring dips
30 jackknives
20 power cleans #115/75
10 handstand push ups

Perform in any order

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June
22
2011

WOD 6/23/11

Posted by Shane, 7:09 pm


800m run
10 kb swings #53/35
10 k2e
650m run
15 kb swings
15 k2e
400m run
20 kb swings
20 k2e
250m run
25 kb swings
25 k2e

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June
21
2011

WOD 6/22/11

Posted by Shane, 7:24 pm


Bench Press
5-5-5-5-5
then
AMRAP in 15 min:
10 box jumps #24/20
15 gs push ups
20 sit ups

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June
20
2011

WOD 6/21/11

Posted by Shane, 6:45 pm


Thruster ladder
#95/65
Start with 2 reps and increase by 2 reps every minute on the minute
until you cant complete set within minute.
2-4-6-8-10-12-14-16…etc
then:
Thrusters (each set build up to max weight)
5-5-5-5-5

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June
19
2011

WOD 6/20/11

Posted by Shane, 5:53 pm


AMRAP in 20 min:
6 chest to bar pull ups (10 pull ups)
9 sdhp #95/65
12 wall ball #20/14

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