WOD (Workout of the Day)

“It always seems impossible until it’s done.” – Nelson Mandela

080118WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Single-arm dumbbell press @2111

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side

C. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

>>On-ramp

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 300 meters

8 Rin-rows

12 leg raises

16 modified push-ups

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”- Helen Keller

073118WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

C. For time:

1000 Meter Row

30  Burpees

15 Hang Power Snatches (155/105 lbs)

>>Modifications will be given

Wod for Wishes 2018

073018 WOD

A. Warm-up: Coach’s choice 

B. 12 minutes to build to a challenging set of 5 reps in the sumo deadlift 

C. For time:

36 SDHP with KB (53/35)

36 wall-balls (20#-10’/14#-9’)

Run 400 meters

24 SDHP

24 wall-balls

Run 400 meters

12 SDHP

12 wall-balls

>>Modifications will be given