Category Archives: WOD

Grunt 4

hotsauce

3 rounds
Run .25mile @ 3 incline
95-lb. sumo kettle bell deadlift high pulls, 10 reps (pick your weight if 95 is too high)
10 Knees to elbow
10 Wall Balls
10 Australian Pull Ups or TRX Pull Ups
10 Push ups

Run n Gun

Buff_Hamster

3 Rounds for Time:

15 toes to bar
25 trx knees to chest with push ups
25 jump squats
20 double unders

 

 

Juggernaut 2

1 round @ 50reps each:
– Pushups
– Jump squats
– Austrialian pull ups or TRX pull ups
– Bench Jumps or Frog twists (basically jumping like on bench but on the ground)
– Alternating Renegade row (25 each side)
– Mtn. Climbers (both sides are a 1 count)
– The guard (25 each direction)

2 by 2

beast-mode-on

Run 1 mile (3.0 incline: 6 mph min)
12 weighted jump ropes (sub for rope machine for .45secs)
50 pushups
50 coffin situps
50 seconds side planks (each side)
Finish with 1 mile (3.0 incline: 6 mph min)

Grunt 3

all-smiles

3 Rounds
Run .33mile
12 box jumps
12 gorilla pull-ups
20 rope pulls (on machine)
12 wall balls
12 frog jumps over bench

Helen

 

Workout of the Day
“Helen”
3 rounds for time:
400 meter run ( Use e-curve if possible)
21 kettlebell swings (1.5 pood)
12 pull-ups

Shove it

arnold1

1/2 mile run for warmup

3 sets of Bench @ 8 reps (GVT style)
3 sets of Incline Flies @8 reps (GVT style)
3 sets of Standing curls @10 reps (GVT style) – finish last set with drags to failure
25 coffin sit ups
25 knees to elbows
45 secs side planks
24 guard rocks (12 ea side)
12 situps on bosu ball 10-12lb weight (each side)

Chabs 2

5lbs-fat
Run 1/2 mile for warm up

3 Rounds
12 – Knee resistance crunches – (push on your knees pushing with resistance)
12 – Scissors
12- Situp side crunches
12 – guard rocks (6 each direction)
12 – Hip Rock Raises
12- Mason Twists
12 – Spread, Leg Cannon Balls
12 – Hanging Mountain Climbers

Knee

beforenafter

Workout of the Day
40-30-20-10 reps for time of:
Toes to bar
Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

30-20-10 reps for time of:
Hip extensions holding a 25-lb. plate or incline sit up bench
Wall-ball shots, 20-lb. ball
Run 1/2mile

Post your scores to the Whiteboard.