WOD (Workout of the Day)

WOD: July 9, 2016

By Chris Monroe | July 8, 2016

WOD:
For Time:
10 Toes-to-Bar
200m Run
20 Plate Burpees (45/25)
200m Run
30 Front Rack Lunges (95/65) total
200m Run
40 Hollow Rocks
200m Run
50 Plate Situps
200m Run

WOD: July 8, 2016

By Chris Monroe |

Strength:
Wendler, Week 3:
Front Squat

5/3/1+ @ 75/85/95% of 90% 1RM

WOD:
8-Minute AMRAP:
(1, 2, 3, 4, 5…)
Burpee Pullup
Clean and Jerk (135/95)
*1 Wall Walk After Each Round

WOD: July 7, 2016

By Chris Monroe | July 6, 2016

“Kelly”5 Rounds For Time:

400m Run

30 Box Jumps (24″/20”)

30 Wall Balls (20/14)

WOD: July 6, 2016

By Chris Monroe | July 5, 2016

Strength:
Wendler, Week 3:
Strict Press

5/3/1+ @ 75/85/95% of 90% 1RM

WOD:
In 16 Minutes:
Buy-in: 100 MB Russian Twists (20/14) + 100 Double Unders
Then, in Remaining Time, AMRAP of:
10 Hang Power Snatches (75/55)
10 Burpees Over Bar

WOD: July 5, 2016

By Meghan Gehle |

Strength:
Wendler, Week 3:
Deadlift

5/3/1+ @ 75/85/95% of 90% 1RM

WOD:
For Time:
18-15-12-9-6-3
KB Swings (53/35)
KB Goblet Squats
*100m Run After Each Round