• Daily WOD Blog

    08312020 – 09042020

    Monday 8-31-20

    4 rounds for quality of:

    Pike Handstand Shoulder Tap, 45 secs

    Snow Angel, 45 secs

    Lateral Jump, 45 secs

    Russian Twist, 45 secs

    Rest 45 secs

    Then

    Complete as many rounds as possible in 8 mins of:

    16 Jump Planks

    8 High To Low Planks

    16 Plank Jacks

    8 Plank To Knee Taps

    Then

    Row 500 m TT


    Tuesday 9-1-20

    Overhead Squat 1-1-1-1-1, using heaviest weight per set

    Front Squat 1-1-1-1-1, using heaviest weight per set

    Back Squat 1-1-1-1-1, using heaviest weight per set

    Try to increase the load on each of the fifteen sets.

    Then

    For time: 30 Box Jumps, 24/20 in

    Then

    Hollow Body Roll-to-Supermans 2×20


    Wednesday 9-2-20

    Sprint : 10x 200 m , rest 1:30

    Then

    3 rounds for quality of:

    Hanging Windshield Wipers On Pullup Bar, 30 secs

    Plank Hold, 1 min


    Thursday 9-3-20

    10 rounds, 1 min each, of:

    3 Thrusters, 185/125 lbs

    Shuttle Sprint, 60 yd (5-10-15 yd)

    max reps in remaining time Chest-to-bar Pull-ups

    Then

    3 rounds for quality of:

    Handstand Hold, 20 secs

    L-Sit Hold, 30 secs

    Dead Hang, 10 secs


    Friday 9-4-20

    Find your Floor Press 3 Rep Max.

    Then

    “J.T.”

    21-15-9 reps, for time of:

    Handstand Push-up

    Ring Dip

    Push-up

    Then

    Downward Dog To Cobra Press Ups 1×20

    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor