
WORKOUT OF THE DAY
WOD
Every 2 Minutes for 30 Minutes
-5 Rounds at one station, 15 rounds total
-45-50 Seconds per move, per person
Station 1: Rowing / Muscle Ups ( Bar or Rings) Pull Ups
Station 2: DB Handstand Push Ups to a Devils Press 55/40s / Double Unders
Station 3: Bike / Box Facing Burpee Box Jump Overs 24/20
Set Up
Rowers by the rig.
Boxes by the bikes.
Jump rope wherever available.
WOD Notes
– Example: P.1 Does 45-50 seconds of Rowing while P.2 Does Pull Ups or Muscle ups(Ring or Bar).
-At the one minute mark they switch. P.2 Does Pull Ups/ Mups while P.2 Rows.
-They Repeat this for five rounds at one station before moving to the next station.
-DB HSPU To A Devils Press: Do a HSPU with DB’s then do a Devils Press. Repeat.
-Scaled DB HSPU: Do 3 Push Ups then a Devils Press.
Clock Set Up
15 Rounds
2 (On) 0 (OFF)
Every 2 Minutes for 30 Minutes
-5 Rounds at one station, 15 rounds total
-45-50 Seconds per move, per person
Station 1: Rowing / Muscle Ups ( Bar or Rings) Pull Ups
Station 2: DB Handstand Push Ups to a Devils Press 55/40s / Double Unders
Station 3: Bike / Box Facing Burpee Box Jump Overs 24/20
Set Up
Rowers by the rig.
Boxes by the bikes.
Jump rope wherever available.
WOD Notes
– Example: P.1 Does 45-50 seconds of Rowing while P.2 Does Pull Ups or Muscle ups(Ring or Bar).
-At the one minute mark they switch. P.2 Does Pull Ups/ Mups while P.2 Rows.
-They Repeat this for five rounds at one station before moving to the next station.
-DB HSPU To A Devils Press: Do a HSPU with DB’s then do a Devils Press. Repeat.
-Scaled DB HSPU: Do 3 Push Ups then a Devils Press.
Clock Set Up
15 Rounds
2 (On) 0 (OFF)