WOD (Workout of the Day)
WOD: November 10, 2017
By Chris Monroe | November 9, 2017
Happy Veteran’s Day!
Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs
WOD: November 9, 2017
By Chris Monroe | November 8, 2017
Superset 3X
5 Strict Toes-To Bar
10 Ring Push-Ups
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)
WOD: November 8, 2017
By Chris Monroe | November 7, 2017
Strength:
Back Squat (6×2)
Progressive to AHAP
2 Rounds for TIme:
5 Press (115/75)
20 V-Ups
10 Push Press
40 Hollow Rocks
15 Push Jerks
60 Russian Twists (20/14) (TOTAL)
WOD: November 7, 2017
By Chris Monroe |
Work/Rest with a Partner
For Time:
200 Meter Run
400 Meter Run
800 Meter Run
*One partner runs while the second partner rests. Each Partner must complete each metered run before moving on to the next distance.
12 Minute AMRAP
12 DB Alternating Snatches (50/35)
6 DB Front Squat (50/35)
3 Burpees
WOD: November 6, 2017
By Chris Monroe |
Strength:
5×3 Power Snatch
(Progressive)
WOD:
9 Box Jumps
9 power cleans (135/95 lbs.)
30 Double Unders
15 Box Jumps
15 power cleans (135/95 lbs.)
30 Double Unders
21 Box Jumps
21 power cleans (135/95 lbs.)
30 Double Unders