Daily WOD

Today’s Workout

ENDURANCE

45 min EMOM

-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)

-5-10 push ups   (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Extra Credit

Structural:

   – Accumulate as much time as possible in a plank on elbows within 5 minutes

Today’s Workout

ENDURANCE

45 min EMOM

-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)

-5-10 push ups   (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Extra Credit

Structural:

   – Accumulate as much time as possible in a plank on elbows within 5 minutes

Today’s Workout

POWER ENDURANCE

30 min

“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)

1.5/1pd

  Black Joker – 400m farmers carry (one partner carries both weights at a time, switch as     needed)

  Red Joker – 1km row as a team, other partner holds two KB in front rack

  Hearts – KB swings

  Diamond – goblet squat

  Club – KB snatch

  Spade – head chopper (KB thruster)

 

SUPPLEMENTAL

Structural:

– 3rounds:

            10 kneeling KB press (knees at 90 deg hips fully extended)

            30 sit ups

Today’s Workout

Batman and robin workout

Partner workout

One partner amrap while the other runs 400m

30min amrap

400m run

hang clean and jerks (95/135)

400m run

Back squats

400m

Situps.

400m

Burpees

Today’s Workout

POWER

20 min EMOM

Power clean

Men must make 10#jumps, women 5# jumps

-100% of max should be hit at minute 18/19, go for new PR minute 19/20

         +

SUPPLEMENTAL

Breather:

7min max burpees

+

Extra Credit

7 minute z press for max reps 45#/35# (try for 140 reps)

         NOTES:

• Don’t bother using clips
• Have weight beside you
• If you fail 2x, finish EMOM @ 80%

Today’s Workout

POWER ENDURANCE

“JACKIE”

• 1000m row
• 50 thrusters 45/35
• 30 pull ups        

             +

SUPPLEMENTAL:

Structural:

10×10 (you go, I go) snatch grip sit ups (45/35)   * each partner does 5 rounds

COOL DOWN

4 x 400 m (300 m slow+100 sprint) (slow jog to end of parking lot and back, at sign sprint)

 

NOTES:

• On sit ups, have partner anchor feet down or use dumbbells

Today’s Workout

 

ENDURANCE

50 minutes cap

With a partner  (chipper style)

4/5km row (switch as wanted)

50 Power clean @ 80-85%

4/5km run (switch every 400) (women will do 5 400 runs each, men 5.5)

50 Power clean

Extra Credit

300 second plank on elbows