Workout of the Day

 

6 Jul

WORKOUT OF THE DAY

WOD

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https://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=83633

WOD 1

10min Cap

You GO, I GO Complete Round

100m Run

30m Sled 53/35   10 Front Squats  30m Sled

100m Run

30m Sled 53/35   10 Front Squats  30m Sled

100m Run

For Time

WOD 2

9min

1 Min Max Calories Bike

1 Min Max KB Deadlifts 106/70s (Every 5 Deadlifts 10ft Farmer Carry)

SWITCH

P.2 Does 1 Min Bike and then 1 Min KB Deadlifts

At the 4 Min mark you have 5 Min to establish a 2 Rep Max Jerk

Girl/Girl Teams: 1 Rep Max Jerk +25lbs each added to total

For Reps

WOD 3

8min

AMRAP

P.1

13 Toes 2 Bar

6 D Ball OTS 133/88

100ft D Ball Run

6 Box Facing Burpee Box Jump Overs 24/20

P.2 Row Cal

Switch When P.1 is past the 50ft line

For Reps 

WOD 4

17min Cap

60 WB Shots 30/20

50 Pull Ups

70 Double Unders  P.2 Farmer Carry Hold Barbell

40 Power Cleans 115/75

30 Thrusters

60 Double Unders  P.2 Front Rack Hold Barbell

20 Bar Muscle Ups

10 Rope Climbs 15/13

50 Double Unders  P.2 Overhead Hold Barbell

For Time

Note-If you are cannot do a bar muscle up you may do 3 kipping pull ups to equal 1 bar muscle up. If you can do a bar muscle up this is not applicable. You must do sets of 3 to get 1 rep.

Dinner Logans 7PM

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