WOD (Workout of the Day)

WOD: December 1, 2016

By Meghan Gehle | December 2, 2016

Endurance:
18-Minute EMOM:
Minute 1: Row 100 meters
Minute 2: Run 100 meters
Minute 3: 15 Box Jumps (24″/20″)

Strength:
Snatch
7×2 (Progressive)

WOD: November 30, 2016

By Meghan Gehle |

Wendler, Week 1:
Deadlift
5/5/5+ @ 65/75/85% of 90% 1RM

WOD:
“Annie”
For Time:
50-40-30-20-10
Double Unders
Situps

Then:
3 Rounds Not for Time:
20 KB Swings (53/35)
Max Handstand Hold”

WOD: November 29, 2016

By Meghan Gehle |

Wendler Week 1:
Push Press
5/5/5+ @ 65/75/85% of 90% 1RM

WOD:
For Time:
5-4-3-2-1
Rounds of “Cindy”
Clean and Jerks (155/105)

1 “Cindy” =
5 Pullups
10 Pushups
15 Squats

WOD: November 29, 2016

By Meghan Gehle |

Wendler, Week 1:
Back Squat
5/5/5+ @ 65/75/85% of 90% 1RM

*Last set is a rep max.

WOD:
5-Minute AMRAP:
10 Thrusters (95/65)
100m Run
*Rest 1 Minute
5-Minute AMRAP:
10 Bent Over Rows
10 Burpees Over Bar
*Rest 1 Minute
5-Minute AMRAP:
10 Power Cleans
10 Mountain Climbers/side

WOD: November 24, 2016

By Meghan Gehle |

Thanksgiving WOD:
“Thanksgiving Partner Chipper”
​In Teams of Two, for Time:

50 Mountain Climbers/side
50 MB Pushups (20/14)
50 Jumping Squats
50 Hollow Rocks
50 Wall Balls
50 V-Ups
50 Box Jumps
50 Burpees
50 Jumping Lunges/side
50 Pullups

*One partner works at a time. The non-working partner must carry the “turkey” (kettlebell 53/35) 100m. Waiter’s walk, suitcase carry, and front rack carry are all acceptable. Partners switch when the carrying partner returns.