WOD (WORKOUT OF THE DAY)

WOD 4/1

CONDITIONING

”OPENING UP”

COMPETE

AMRAP 15:
10 Wall Balls 9/6
15 Burpee Box Jump Overs 60/50
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs

Add 10 Wall Balls Per Round

TRAIN

AMRAP 15:
10 Wall Balls 9/6
15 Burpee Box Jump Overs 60/50
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs

Add 10 Wall Balls Per Round

SWEAT

AMRAP 15:
10 Wall Balls 6/4
15 Burpee Box Jump Overs 60/50
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs

Add 10 Wall Balls Per Round

 

Built By CompTrain

3-2-1…GO

WOD 3/1

CONDITIONING

”WHAT THE HELEN”

COMPETE

For Time:
1,200 Meter Row
63 Kettlebell Swings 24/16
36 Pull Ups

TRAIN

For Time:
1,200 Meter Row
63 Kettlebell Swings 24/16
24 Strict Pull Ups

SWEAT

For Time:
1,200 Meter Row
63 Kettlebell Swings 16/12
36 Kipping Pull Ups

 

Built By CompTrain

3-2-1…GO

WOD 30/12

”Holleyman v2”

In teams of 2:

50 rounds for time (you go, i go)

5 wb

3 pullups

1 Clean and jerk

 

TC 45min

By Casual programming

StrengthWOD 29/12

A

4 sets

Hex press x15

Rest 30sec

Double DB skull crushers x10

Rest 2min

 

B

4 sets

Axle bar reverse grip rows x15

Rest 30sec

Seated alt. DB curls x10/side

Rest 2 min

 

C

4 rounds

5 Strict Toes to bar

15 GHD situps to parallell

10/10 Pallof press

20/20m KB Front rack/OH carry

Rest 2min

 

WOD 29/12

”SAM’S JAM”

 

[Time Cap: 30 Minutes]

5 Rounds:

30/21 Calorie Row

1 Round of ”DT”

 

Rest 2 Minutes Between rounds

 

COMPETE/TRAIN

[Kilos]

Round 1: (85/61)

Round 2: (75/52.5)

Round 3: (70/47.5)

Round 4: (61/42.5)

Round 5: (52.5/37.5)

 

SWEAT

[Kilos]

Round 1: (61/42.5)

Round 2: (52.5/37.5)

Round 3: (47.5/35)

Round 4: (42.5/30)

Round 5: (35/25)

 

*Score = Time it takes to complete the workout

 

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

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