WOD (Workout of the Day)

Everything’s better with a little Snuggie in your life . . .

020114 WOD

Workout TBA

013114 WOD

A. NFT with a judge:

10 pull-ups

20 wall balls

30 double-unders

If you have to break up any of the movements, or get no repped, start movement over. Scale accordingly.

B. Deadlifts

Take 20 minutes to build to a heavy set of five, then do three sets of five at that weight

C. AMRAP in 5:00

100-meter run

10 deadlifts (135/95)

10 toes-to-bar

Rest 2:00

AMRAP in 5:00

5 strict pull-ups

5 thrusters (135/95)

25 double-unders

>> On-Ramp

AMRAP 5:00

100-meter run

10 KB DLs

10 sit-ups / v-ups / tucks

Rest 2:00

AMRAP in 5:00

5 ring rows

5 DB thrusters / air squats

50 single-unders

It’s time for you to meet the mob boss. He’s been waiting for you all week. Be there at 8 a.m. for the most important class you can attend. Your muscles / joints will thank you.

013014 MOBWOD

A. Review – Banded lunge / quad stretch (2:00/side)

B. Hamstring smash with barbell (3:00/hamstring)

C. Anterior shoulder mob with barbell (2:00/side)

D. Posterior shoulder mob with lacrosse ball (2:00/side)

E. Any other problem areas / individual attention