WOD

Workout of the Day Posts

Saturday, April 30, 2016

StrongHuman next 3 Sundays.

5 Rounds of :30 on/ :30 off

Row

Thruster

DU’s

RKB Swings

IMG_9796

 

 

Friday, April 29, 2016

Box Squat – Wide Stance

Deadlift
6 x 1

Bent DB Rows
1 x max reps

Pull Up
4 x 12

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Thursday, April 28, 2016

AMRAP in 20 min

8 Tire Flips
15 Box Jump
15 Wall Balls
Run 200m

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Wednesday, April 27, 2016

Close Grip Bench
1RM

4x
20 Incline DB Flys
12 Diamond Push Up
rest

4 Rounds
8 DB Hang Power Clean
8 DB Push Press
8 Burpee

IMG_9795

Tuesday, April 26, 2016

Sumo Deadlift
1RM

Sumo Deadlift Block Pull
3RM

5 x
Lap Backward Sled drag
20 Steps Walking Lunge
20 Seated Band Abduction

IMG_9733

Monday, April 25, 2016

5 Rounds

10 Push Jerk
15 Cal Bike
10 Dips
15 KB Swing
rest 2:00

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Sunday, April 24, 2016

Floor Press
5 RM

5 Rounds
10 SB Clean
15 DU’s
10 HSPU
15 DU’s
rest

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Saturday, April 23, 2016

4 Rounds
20 Cal Row or bike
15 Hang Power Snatch
20 Squats
15 push ups

Rest

IMG_9856

Friday, April 22, 2016

Box Squat – Wide Stance

Chair Deadlift

Barbell Row
4 x 8

GHD Hip Ext
5 x 10

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Thursday, April 21, 2016

AMRAP in 25

250m Row
10 Pull Ups / 40 DU’s
6 SB TGU

This is not an optical illusion.

Twinzies!

Wednesday, April 20, 2016

Press
3rm

AMRAP in 12
10 Box jumps/Parking lot run
10 Ring Push Ups
10 T2B

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Tuesday, April 19, 2016

Front squat

Romanian Deadlift
3 x 10 reps

Good Morning + Reverse Lunge
4 x 8 reps

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Monday, April 18, 2016

5:00
400m Run
Man Makers

rest

5:00
400m Run
Wall Balls

rest

5:00
400m Run
Burpee

IMG_9803

Sunday, April 17, 2016

Overhead Press w/ chains

3x 1:00/:30
Sledgehammer Swings
Pull Ups
Box Jumps

Abs
4 x 10 Reverse Crunch
4 x 10 Windshield Wipers
4 x 10 Standing Band Abs

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Saturday, April 16, 2016

AMRAP in 20

10 DB Deadlift
10 DB HP Clean
20 DB Walking Lunge
10 Push Ups

IMG_9303

Friday, April 15, 2016

Box Squat – Wide stance

Sumo Deadlift
6 x 3

4x
8 Chainsaw Row
12 Seated Band Rows

Strict Pull Ups
4 x 8

IMG_9051

Thursday, April 14, 2016

AMRAP in 6 min
Row

rest

AMRAP in 6 min
1 Rope Climb
4 Dips
4 Thruster

rest

AMRAP in 6 min
50 DUs
15 RKBs

IMG_9139

Wednesday, April 13, 2016

Floor Press

3 rounds
12 Box Jumps/step down
12 DB Press
12 Push Ups

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Tuesday, April 12, 2016

Rack Pull

4x
16 DB Split Squat

For Time:
50 Cal Bike
50 Wall Balls
5 Laps Heavy Sled Drag
50 MB Russian Twist

IMG_9536

Monday, April 11, 2016

5 Rounds

200m Farmers Carry
10 Push Jerk
10 T2B
10 Burpees

IMG_9206

Sunday, April 10, 2016

Pause Bench Press

Skull Crusher
4 x 20

AMRAP in 8
5 Strict Pull up
5 Renegade Row
20 DB OH Walking Lunge

IMG_9248

Saturday, April 9, 2016

5 Rounds

400m Run
10 Power Clean
rest

IMG_9670

Friday, April 8, 2016

Box Squat

Chair Deadlift

4 Rounds
8 Barbell Row
15 GHD Hip Extension
1 Lap Reverse Lunge Row

IMG_9673

Thursday, April 7, 2016

2 Rounds

25 DU’s
max Row

rest

25 DU’s
max SB Complex

rest

25 DU’s
max Pull UPs

rest

25 DU’s
max RKB Swings

IMG_9703

 

Wednesday, April 6, 2016

Sling Shot Bench Press

Sling Shot Challenge

4x
5 HSPU
10 Body Row
15 Box Jumps

WTY
3 X 8

StrongHuman  Sundays at 10:30

StrongHuman
Sundays at 10:30

Tuesday, April 5, 2016

Box Squat
1RM

Challenge

3x
24 SL RDL
24 KB Step Up

Glute Ham Raise
4 x 8

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Monday, April 4, 2016

AMRAP in 20
800m run/ 1000m Row
5 Hang Power Snatch
10 OHS
15 Push ups

IMG_9294

Sunday, April 3, 2016

Press
9 x 3 @ 60%

JM Press
4 x 8

For Time:
30 Cal Bike
30 Dips
30 K2Es
30 RKB Swing 70/55

IMG_9544

Saturday, April 2, 2016

Tabata Intervals

Pull-ups

Row for Cals

Box Jump

IMG_9394

Friday, April 1, 2016

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees

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What the F?

 

 

 

 

Front Squat
10 x 2

Deadlift
8 x 1

500 DU’s for time, 3 Burpees every break.