Day 78
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight
WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)
Category Archives: WODs
These are Past WODs by Date
053025
Day 77
Warm Up
800
20 Sit Ups
20 Push Ups
400
Snatch Complex x2
DeadLift 5×5
WOD- 2012
12 Min AMRAP
20 Snatch
12 Box Jump Burpees 65/115
Bar 20″/24″ Box
052825
Day 75
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees
Snatch 3×10
Cleans 5×5
WOD
Russian Swing
20 Minute Progression
Dead Bugs 5×10
052325
Day 73
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Backwards Lunge/Lunge
Mats
Ladders
Depth Jumps 10
WOD
200yd
Sprint
50 Air Squats
200 yd Sprint
40 Air Squat
200 yd Sprint
30 Air Squats
200 yd Sprint
20 Air Squat
200 yd Sprint
10 Air Squat
052125
Day 71
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 Jump Rope
Mats
Ladders
Split jumps
5×6
WOD
20 Min
40 yd Sprints
on the minute
every minute
052025
Day 70
Warm Up
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift
American Swings
3×20
Snatch
5×5
WOD
20 Rounds
Thruster Progression
65/95
3×30 Sec
Plank
Knees to Elbows
Russian Twists
051925
Day 69
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
WOD
20 Min
Run 100 yds
Jog Back 50 yds
Walk Back 50 Yds
21 Push ups
21 Sit Ups
21Air Squats
051625
Day 70
Warm Up
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift
American Swings 3×20
Snatch 5×5
WOD
20 Rounds
Thruster Progression
65/95
3×30 Sec
Plank
Knees to Elbows
Russian Twists
051525
Day 68
Warm Up
3 Rounds
100 Jump Rope
400 yd run
American Swings
3×20
Overhead Squats
5×5
WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion
051425
Day 67
Warm Up
2 Rounds
10 Overhead Squats
10 Box Jumps
10 Push Ups
10 Alternating Pistols
Mats
Ladders
Tuck Jumps
5×10
WOD
15 Rounds
100 yd run
21 Air Squats
