Workout of the Day

June
28
2012

WOD 6/29/12

Posted by Shane, 7:52 pm


For Time:

1000m row

then,

3 rounds:

10 Thrusters #95/65
30 double unders (100 single)

3 rounds:

10 deadlifts #185/135
20 gs push ups

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June
27
2012

WOD 6/28/12

Posted by Shane, 5:21 pm


Max toes to bars in 2 minutes:

rest 5 min, then:

AMRAP in 15 min:

9 Kb swings #70/53
12 toes to bars
15 box jumps #20/14

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June
26
2012

WOD 6/27/12

Posted by Shane, 7:03 pm


50 WALL BALL #20/14
30 BURPEES
250M RUN
30 WALL BALL
20 BURPEES
400M RUN
10 WALL BALL
10 BURPEES
650M RUN

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June
25
2012

WOD 6/26/12

Posted by Shane, 5:50 pm


Your choice of:

“Randy”

For time:
75 power snatches #75/55

or

“Isabel”

For Time:
30 snatches #135/95

rest 5 minutes, then:

snatch
5-3-3-3-1 (record highest set)

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June
24
2012

WOD 6/25/12

Posted by Shane, 6:24 pm


“Angie”

100 pull ups
100 push ups
100 sit ups
100 squats

Compare to 2/1/12

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June
21
2012

WOD 6/22/12

Posted by Shane, 7:14 pm


1 mile run buy in:

then

4 rounds:

5 muscle ups (10 pull ups, 10 ring dips)
10 push press #115/75
15 ghd sit ups

then

400m run cash out

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June
20
2012

WOD 6/21/12

Posted by Shane, 4:54 pm


2 person team WOD

AMRAP in 5 min at each station, no rest between stations:

Tire flips
alt wall ball #20/14
kb swings #53/35
ball slam throws #20/14
row

score is total number of reps added together

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June
19
2012

WOD 6/20/12

Posted by Shane, 6:09 pm


FRONT SQUATS
10-8-5-3-1 (RECORD 1 REP MAX)

then

AMRAP IN 12 MIN:

6 FRONT SQUATS #135/95
9 GS PUSH UPS
12 OVER BAR LATERAL JUMPS

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June
18
2012

WOD 6/19/12

Posted by Shane, 8:18 pm


Max height box jump (on new stack of rubber flooring)

then

5 RFT:

15 shoulder press #75/55
20 box jumps #24/20
25 sit ups

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June
17
2012

WOD 6/18/12

Posted by Shane, 7:59 pm


Deadlift
3-3-3-3-3 (record highest set)

then

2 RFT:

20 deadlifts #225/155
30 toes to bars
20 burpees
30 double unders (100 singles)
20 pull ups

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