Entries from September 1, 2024 - September 30, 2024
Workout of the Day - Monday, September 30
Warmup
WOD
"Barbara"
Five rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
*Rest 3 minutes between rounds
Post time to comments.
Workout of the Day - Sunday, September 29
Warmup
WOD
Hang power clean 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Workout of the Day - Saturday, September 28
Warmup
WOD
For time:
Row 1,000 meters
95 pound barbell Thruster, 21 reps
21 pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 pull-ups
Post time to comments.
pull-up, run, team workout, thruster Workout of the Day - Thursday, September 26
Warmup
WOD
Three rounds of:
15 box jumps
30 squats
400m sprint
*split into teams of two, one partnes goes through the triplet then the other. Keep track of best total time. Rest as needed between rounds.
Post best/worst time to comments.
Workout of the Day - Wednesday, September 25
Warmup
WOD
For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters
There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
Post time and load to comments.
800m, box jump, chipper, dumbbell, dumbbell push press, lunge, pull-up, rope climb, run, walking lunge Workout of the Day - Tuesday, September 24
Warmup
WOD
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Workout of the Day - Sunday, September 22
Warmup
WOD
Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back Extensions
21 Knees to elbows
Post time to comments.
400m, back extension, knees to elbows, run, sit-up 