WOD (Workout of the Day)

“Life is 10% what happens to you and 90% how you react to it.”- Charles R. Swindoll

081818 WOD

A. Warm-up: Coach’s choice

B. For Time:

In teams of Two Complete:

1000/850m Row

70 Wall Balls @20/14 (10’/9’)

*Both Partners complete each movement, switch stations when completed.*

800m Run

50 Kettle Bell Swings

*Both Partners complete each movement, switch stations when completed.*

45/35 Calorie Bike

35 Burpees

*Both Partners complete each movement, switch stations when completed.*

*20-25 Minute Time Domain.*

>>Modifications will be given

Cooldown:

500m Row (super easy pace)

Pigeon Stretch X1:00 per side

Quad smash w/roller X1:00 per side

4:30 class on the Assault Bikes. Nice work getting through that 20 minute workout.

081718 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 10:00

2 Snatch Pulls + Power Snatch

*Focus is on proper positions.*

C. 3 Rounds For Time:

400m Run

10 Power Snatch @95/65

12 C2B Pull-ups

>>Modifications will be given

Cooldown:

Lat smash w/roller X1:00 per side

Pec/shoulder stretch X1:00 per side

Great job on all of the handstand work! We had many PR’s

081618 WOD

A. Warn-up: Coach’s choice

B. 3 sets of:

Offset Bar Oblique Hold x1:00 per side

Supine Ring Rows x6-8 @22X1

Rest 2:00 between sets

C. 20 Minute EMOM

#1 – 15 Sit-Ups

#2 – 100m Run

#3 – 10 Alt. DB Box Step-Ups 50/35

#4 – 15/10 Cal Bike

>>Modifications will be given

Cooldown:

Adductor smash w/roller X1:00 per side

Spider-Man stretch X1:00 per side

10 toe touches