Workout of the Day


WODS for Sun Nov, 29, 2015 [This Week’s Training]

  • Athletics WOD

    A. “Fran”
    For time complete:
    Thrusters 95/65
    B. 4 sets:
    :30sec Hollow Rock
    :30 sec Arch Body Rock


  • Fitness WOD

    A. Press 3-3-3-3-3 rest 90-120sec – *compare to 11-11-15*
    B. 4 sets for reps:
    60 sec Push Press 75/55
    60 sec Goblet Squat 53/35
    60 sec Box Jumps 24/20
    Rest 60 sec


  • Strength WOD

    A. 5 sets: 2 press + 4 Push Press – rest 2min
    B. Bent Over BB Row 5×6-8 reps – rest 2min
    C. Lying Windshield Wipers – 30 reps


  • Mobility WOD

    Squat Test Interpretation
    Refer back to your airsquat hold test from last week.
    Remember what felt tight, where you felt a burn, or what felt difficult.

    Now watch this weeks video to help interpret what that means, and what you can do about it!

    As a general mobility improvement tool you can continue spending time in an airsquat. Spending 10 minutes a day total OR 2 minutes after your workout are some great goals to start! (No reason you can’t do both!)