Author Archives: Melissa

WOD for Wednesday August 23rd:

WORKOUT OF THE DAY FITNESS A) Overhead Squat: 5×5 Ascending; Rest 2min B) 3 RFT: 20/15 Cal. Row 20 Wallball Rest until 15 min mark 35/25 Cal AB AFAP PERFORMANCE A) Overhead Squat: 5×5 Ascending; Rest 2min B) 3 RFT: … Continue reading

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WOD for Tuesday August 22nd:

WORKOUT OF THE DAY FITNESS A) Power Clean: 15minutes to a heavy single. Log in ZP. B) For Time: 800m Run 30 Sit Up 30 DB Floor Press 400m Run 30 DB Floor Press 30 Sit Up 800m Run PERFORMANCE … Continue reading

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WOD for Monday August 21st:

WORKOUT OF THE DAY FITNESS A) Zercher Squat: 5×3 Ascending; Rest 2min B) E5M for 5 Sets: 15/10 Cal Row 10 Burpees 10 Russian Swings 15/10 Cal Row PERFORMANCE A) Zercher Squat: 5×3 Ascending; Rest 2min B) E5M for 5 … Continue reading

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WOD for Friday August 18th:

WORKOUT OF THE DAY FITNESS A) Batwing Row: 6-8 @ 2112 x 4sets; Rest :30 B) Banded Good Morning: 8-10 @ 2111 x 4sets; Rest 2min. C) 3 x 1000m Row, rest as needed between D) 3 Rounds For Time: … Continue reading

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WOD for Thursday August 17th:

WORKOUT OF THE DAY FITNESS A) Conventional Deadlift: 5×5 Deadlift; straight set @65-70% 1RM B) 5 Rounds: 8 DB Push Press 8 HR Pushup 12/10 Cal AB C) FLR: 1min FLR, rings or floor PERFORMANCE A) Conventional Deadlift: 5×5 Deadlift; … Continue reading

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WOD for Wednesday August 16th:

WORKOUT OF THE DAY FITNESS A) Strict Press: 5×5 Ascending; Rest 2min B) 2 Rounds For Times: 200m Run 20 Pushups 10 Russian Swings 400m Run 40 Pushups 20 Russian Swings 800mRun Rest 3 Min C) Tabata Squat: PERFORMANCE A) … Continue reading

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WOD for Tuesday August 15th:

WORKOUT OF THE DAY FITNESS A) Power Snatch + Hang Power Snatch: EMOM for 10min B) Strict Pull-Up (Assisted): 6-8 Reps E2M for 10min C) Every minute, on the minute, for 18 minutes: Minute 1 – 15 DB Thruster Minute … Continue reading

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WOD for Monday August 14th:

WORKOUT OF THE DAY FITNESS A) Back Squat: 5×5 Ascending; Rest 2min B) 10 minutes of L-Hold Practice: Paralettes – Hanging – Rings C) 12min AMRAP: 10 Box Jumps or Russian Stepups 15 KB Swing 200m Run PERFORMANCE A) Back … Continue reading

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WOD for Friday August 11th:

WORKOUT OF THE DAY FITNESS A) Sumo DeadLift: 5 Reps E3M for 15min., ascending each set B) Dumbell Fran: 21-15-9 DB Thruster Pullup PERFORMANCE A) Sumo DeadLift: 3 Reps E3M for 15min., ascending each set B) Fran: 21-15-9 Thruster 95/65 … Continue reading

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WOD for Thursday August 10th:

WORKOUT OF THE DAY FITNESS A) Deadlift + Hang Power Clean + Power Clean: 1 Rep EMOM for 12 min B) 20 min. AMRAP:: 10 Cal AB 10 Hanging Knee Raise 10 Cal AB 10 Pullups Rest 1 min. PERFORMANCE … Continue reading

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