WOD

February 28, 2015 – Form

Workout of the Day

A.
Three sets of:
Front Squat x 3-5 reps at 31X1
60-second recovery
Stationary Bar Dips x 6-8 reps
60-second recovery

B.
Complete rounds of 21, 15, and 9 reps of:
Push-Ups
Wall Ball Shots (20/14 lbs.)

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February 28, 2015 – Function

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets), perform:
Front Squat x 3 reps

Weights per set (by % of 1-RM): 65, 70, 75, 80, 85

B.
Every 5 minutes, for 15 minutes (3 sets), perform:
500-Meter Row
10 Hand-Release Push-Ups
10 Wall Ball Shots (20/14 lbs.)

C.
One set of:
Band Press-Downs x 100/75 reps (1″ light band / .5″ mini band)

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February 28, 2015 – Focus

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets), perform:
Strict Shoulder Press x 2 reps at 90% of 1-RM

B.
Every 2 minutes, for 10 minutes (5 sets), perform:
High-Bar Back Squat x 3 reps at 85% of 1-RM

C.
Every 5 minutes, for 15 minutes (or failure), complete:

From 0:00–5:00 complete:
Rounds of 12, 9, and 6 reps of:
Burpees
Wall Ball Shots (20/14 lbs.)

From 5:00–10:00 complete:
Rounds of 15, 12, and 9 reps of:
Burpees
Wall Ball Shots (20/14 lbs.)

From 10:00–15:00 complete:
Rounds of 21, 15, and 9 reps of:
Burpees
Wall Ball Shots (20/14 lbs.)

D.
Three sets of:
Reverse Tabletop x 60 seconds
60-second recovery between sets

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