WOD (Workout of the Day)

WOD: October 11, 2017

By Chris Monroe | October 13, 2017

10 Minute EMOM:
Minute 1: 3 Dumbbell Man-Makers
Minute 2: 10-12 Calorie Row

2 min Rest

10 Minute EMOM
Minute 1:5 DB Hang Clean and Jerk
Minute 2: 10-12 Calorie Row

WOD: October 10, 2017

By Chris Monroe |

Skill:
Handstand Work
15 minnutes to work on Handstand hold
Wall Facing Single Leg Thigh Taps
Handstand Walk

Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders

WOD: October 9, 2017

By Chris Monroe | October 8, 2017

Pause Front Squat – 3×6
Progressive

12 Minute AMRAP:
20 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)
10 Single-Arm Kettlebell Push Presses (5 each arm)

WOD: October 7, 2017

By Chris Monroe | October 6, 2017

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Goblet Squats (53/35)
Rest exactly five minutes, and then . . .
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump-Overs

WOD: October 6, 2017

By Chris Monroe | October 5, 2017

Strength:
Bent Over Row 5×5 (Progressive)

3-6-9-12-9-6-3
DB Snatch/Side (50/35)
Burpee Box Jumps