WORKOUT OF THE DAY

 

W.O.D # 1

Preform as a team, one person at each station. It is okay to skip around in stations to get the tasks finished. Make sure to subtract the reps preformed on the white board after finishing reps at station.

 Each person on team row 1000m

300 Crunches on Swiss Ball

300 Push press

450 Air Squats

100 Tire Flips

 

W.O.D # 2

As one team member rows 1000m the other team members will be preforming, push-ups, Russian twist, lunges, famers carry. One person at each station perform reps until the team member on the rower is finished with the 100m row. Preform every exercise X4 each person.

 

W.O.D # 3

Preform as a team, one person at each station. It is okay to skip around in stations to get the tasks finished. Make sure to subtract the reps preformed on the white board after finishing reps at station.

300 Farmer carry on the stairs up and down flight counts as 2

150 Sled strikes one full length counts as 2

300 Tire flips

300 Hose pulls/ tie end to tractor tire

W.O.D # 4

20 Mountain climbers

Run down and back on pad

20 KB swings

Run down and back on pad

50 Air squats

Run down and back on pad

50 crunches

Run down and back on pad

 

W.O.D # 5

2-4-6-8-10-8-6-4-2 rep ladders

Burpees

DB Thrusters

Sit ups

DB Press

V-Ups

Burpees

 

W.O.D # 6

Complete as many rounds as possible in 12 min

20 Burpees

10 Push press

20 Battle rope

10 Push ups

 

W.O.D # 7

Run a mile for time

5X

30 SB crunches

30 Over head press

30 DB Front squats