Archive for category WODS

Today’s Workout:

For Time: 400 m Run With 20/10lb Med Ball.

Post total time

Rest.

Max Effort 100m Row

Rest.

Max Effort Pull-Ups or Push-Ups

Fitness

We’re nearing the end of this month’s Nutrition Challenge. I know a lot of you have let this slide. Here’s something else to keep in mind as you get lazy with your menu today:

Today’s Workout:

Today is a “Rest Day”.

You will find warm-ups and “Fitness”, “Performance” versions of these workouts on the whiteboard at the gym. Any choice you make, you’re doing pull-ups. 

Your choices are:

Day 1: Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Day 2: Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

then: The Atrium of Pain (it’s just a lousy name. Fun workout. Really.)

Day 3: Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Today’s Workout:

Three or Four sets of:
Front-Racked (Using a bar or dowel) Alternating Reverse Lunges x 8-10 reps each leg (Mind your neighbor!)
Rest 90 seconds
Supinated-Grip Pull-Ups (Palms facing you) x Max reps
Rest 90 seconds

Fitness

Seven rounds for time of:
15 to 75 pound Front squat, 7 reps
7 Assisted Pull-ups

Performance

Seven rounds for time of:
125/85 pound Front squat, 7 reps
7  pull-ups

or

Five rounds for time of:
165/125 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Prescribed

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups