WOD

The Daily WOD

Friday 5-3-19

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups

Thursday 5-2-19

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups

Wednesday 5-1-19

In teams of two, complete the following for time:
100 Alternating Front-Racked Reverse Lunges (135/95 lbs)
400 Meter Run (together)
80 Push Presses (135/95 lbs)
400 Meter Run (together)
60 Power Cleans (135/95 lbs)
400 Meter Run (together)
40 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)

Tuesday 4-30-19

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds