Workout of the Day (WOD)

Sunday 121111

Rest day

Thank you to all the brave men and women who have served and continue to serve this great country so that we can live free! We are forever grateful for your sacrifice.

Saturday 121110

“Chase”

With a partner, perform the following:

1st Quarter – 8 minutes

Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 pullups, while partners holds a 45/25 plate overhead.

Rest 1 Minute

2nd Quarter – 8 minutes

Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and 20 kettlebell swings 55/35, while partner holds a deadlift 215/135

Rest 2 Minutes (Halftime)

3rd Quarter – 8 minutes

Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and
20 wallballs 20/14, while partner holds a 45/25 plate overhead

Rest 1 Minute

4th Quarter – 8 minutes

Both partners run 100 meters
With any remaining time, perform an AMRAP of 20 double unders and a 20 calorie row, while partner holds deadlift 215/135

Overtime

400 Meter run with 45/25 plate. One partner must have plate overhead at all times

*Partners must alternate completing a full round in each AMRAP.

**Reps will not count if plate/deadlift are not being held

Post score to responses.

Friday 121109

For time:

21 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
18 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
18 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12 Deadlifts (Men 185 lbs, Women 135 lbs)
400 Meter run
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post time to responses.

Compare to November 13, 2010.

Thursday 121108

For time:
10 Muscle ups
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
15 Hang power cleans (Men 155 lbs, Women 105 lbs)
20 Burpees
40 Box jumps (Men 24” box, Women 20” box)

Post time to responses.

Wednesday 121107

For time:
30 Toes to bar
100 Double unders
25 Toes to bar
75 Double unders
20 Toes to bar
50 Double unders
15 Toes to bar
25 Double unders
10 Toes to bar

Post time to responses.