WOD (Workout of the Day)

WOD: July 15, 2016

By Chris Monroe | July 14, 2016

Strength:
Wendler, Week 4 (Deload)

Front Squat
5/5/5+ @ 40/50/60% of 90% 1RM

WOD:
“Grace”
For Time:
30 Clean and Jerks (135/95)

WOD: July 14, 2016

By Chris Monroe | July 13, 2016

Two Rounds for Time:
20 Burpee Box Jump Overs (24″/20″)
20 Ring Dips
20 Calorie Row
20 Abmat Situps
20 KB Swings (53/35)

WOD: July 13, 2016

By Chris Monroe | July 12, 2016

Strength:
Wendler, Week 4 (Deload)

Strict Press
5/5/5+ @ 40/50/60% of 90% 1RM

WOD:
3 Rounds for Time:
5 DB Manmakers (50/35)
10 Pullups
100m Farmer’s Carry

WOD: July, 12, 2016

By Chris Monroe | July 11, 2016

Endurance:
4 Rounds on the 4:00, Each for Time:
Run 400m

WOD:
For Time:
10-8-6-4-2
Handstand Pushups
Hang Squat Cleans

WOD: July 11, 2016

By Chris Monroe | July 10, 2016

Strength:
Wendler, Week 4 (Deload)

Deadlift
5/5/5+ @ 40/50/60% of 90% 1RM

WOD:
16-Minute EMOM (Progressive to AHAP):
0:00-4:00: 4 Snatches
4:00-8:00: 3 Snatches
8:00-12:00: 2 Snatches
12:00-16:00: 1 Snatch