Warm Up:
2x
25 DUs , DU attempts, or 50 singles
5 inch worms
10 air squats
20 mountain climbers
1 min wrist stretches
Skill/Strength:
10 plate or DB or object sit to stands
1 min handstand hold or high plank
WOD: (yep, its a rainy cardio day)
4 rounds
1 min DUs (or singles)
1 min mountain climbers
1 min box step ups
Rest 1 min
Warm Up:
2x
50 jumping jacks
15 PVC back squats
15 PVC push presses
10 push ups
30 second squat hold
Skill/Strength:
4x
10 bench presses (or lay on floor)
10 bent over rows
WOD:
4x
200m run
36 air squats
200m run
18 push presses
Warm Up:
Run 200m
2x
10 PVC good mornings
10 PVC romanian deadlifts
10 v-ups
1 min hip/back stretch each leg
Skill/Strength:
3x
10 single leg romanian deadlifts each leg
45 seconds of hollow rocks
WOD:
Run 400m
30 DB (or odd object) front squats
Run 200m
20 DB front squats
Run 100m
10 DB front squats
Warm Up:
2x
20 mountain climbers
10 lunge PVC pass throughs
20 plank tap outs
1 min pigeon stretch each leg
Skill/Strength:
3x
3 turkish get ups each arm
1 min squat hold
WOD:
3 min AMRAP x 5 (rest 1 min between)
1 pistol each leg (2 each leg if to a bench/box as below)
7 ring/box/chair dips
9 plank up downs
*cycle through above exercises for 3 mins, rest 1 min after the 3 mins and repeat the 3 min AMRAP 5 times.
Warm Up:
2x
50 jumping jacks
10 step ups
10 PVC thrusters
10 PVC good mornings
10 KB or Dumbbells swings
Skill/Strength:
EMOM for 10 mins
Even: 45 second plank
Odd: 15 KB or DB SDHP (sumo deadlift highpulls)
WOD: Support Your Local Box WOD 3
Warm Up:
2x
Run 100m
10 squats
10 push ups
10 lunges
*then 30 second chest stretch/door stretch
WOD: Loredo
“Loredo”
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
6 rounds
24 air squats
24 push ups
24 walking lunges
400m run
*35 min time cap depending on when we start
Warm Up:
3x
100m run
10 v-ups
5 burpees
After round 3 wrist stretch (30 sec to 1 min)
Skill/Strength:
3x
10 toes to bar or toes to KB or DB
100m waiter carry EACH arm
WOD:
10-1
Devil Presses (see below - burpee and swing DB up)
Hang Power Cleans
*complete 10 of each 9 of each 8,7,.......2,1
Warm up:
200m run
2x
10 squat jumps
10 PVC hang snatches
10 PVC good mornings
30 second calf stretch each leg
Skill/Strength:
3x
10 seated DB presses
5 reverse v-ups on sliders (use tupperware lids)
WOD:
3x
10 DB veritcal jumps (DBs held at sides and squat and JUMP!)
200m run (ALL OUT SPRINT)
Rest 2 mins
3x
20 DB snatches (alternating left and right)
40 lateral jumps
50 mountain climbers
Rest 2 mins
This is an interval weight training type of WOD. There is rest built in
so go hard on the cardio parts (runs, lateral jumps, moutain
climbers) as you get to rest! Each round you shoudl maintain about
the same pace.
Warm Up:
Run 200m
10 PVC hang power cleans
10 PVC thrusters
10 PVC push presses
5 inch worms
*last set use the weight you will use for WOD
Skill/Strength:
3x
15 renegade rows (push up, row right, row left)
10 tricep extensions
WOD:
12 min AMRAP
8 Hang Power Cleans
8 Thrusters
8 Shoulder to Overhead
*Complete 3 burpees EMOM (every minute on the muinute)
*WOD STARTS with 3 burpees!
*Choose DBs, a bar, or odd objects for your lifts
Warm Up:
3x
1 min jump rope
10 jumping lunges
20 plank shoulder taps
50 flutter kicks
Skill/Strength:
3 rounds
100m farmer carry (heaviest DBs or odd objects you have)
10 ring rows (simulate ring row under table, PVC between objects,
or bent over DB ring rows)
WOD:
4 rounds (work 45 seconds on and 15 seconds off)
Double unders or Moutain Climbers
Run 100m (or run in place 45 seconds)
Lateral Jumps
Plank Jacks