WOD (Workout of the Day)

“Eighty percent of success is showing up.”

010916 WOD

A. Group warmup

B. Stretch

C. Every 5:00 for 20:00 (4 sets)

Complete three rounds of Cindy:

5 pull-ups

10 push-ups

15 air squats

“Always bear in mind that your own resolution to succeed is stronger than any other.”  — Abraham Lincoln

010816 WOD

A. In 6:00

Run 400 or row 500 meters

Two rounds:

15 banded good mornings

10 alternating Russian step-ups

B. Deadlift – month 3 | week 1

Add 10# to 1RM (If you haven’t been consistently lifting, do not add weight)

65% x 5

75% x 5

85% x 5+

Subset working weight with 10 cobras

C. For time:

21-15-9

Hang snatches (115/75) (full or power)

Toes to bar

Box jumps (24/20)

>> On-Ramp

15-12-9

Hang power snatches

Leg raises

Step-ups

D. Cash out (optional)

600-meter run

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SUGAR DETOX: DAY 2 DOWN!

Hang in there, you got this!!