Workout of the Day


Chocolate Factory

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WODS for Tues Aug 4, 2015 [This Week’s Training]

  • Athletics WOD

    Complete 4 rounds each switching with a partner:
    Row 500m/450m
    Rds 1 & 3: 30 Wallball 20-10/14-9
    Rds 2&4: 20 T2B

    RSVP

  • Fitness WOD

    3 RFT:
    400m Run
    21 KBS
    12 Plyo Pushups
    RSVP

  • Strength WOD

    A. Every 90 sec or 6 sets:
    Back Squat 3 reps @ 85% of 1RM
    B. 15-10-5
    Power Clean BW/75% BW
    Strict Pull ups
    Push Ups
    RSVP

  • Mobility WOD

    Wrist Mobility [Video Link]

    A. Forearm Release with shin
    5-6 passes, covering the full muscle belly
    before and after workouts
    B. Wrist Flossing
    3 sets 15-20 pulses to end range
    before and after workouts
    C. Wrist Flossing w/ band
    90s – 2m before workout
    D. Wrist Pushups with controlled negative
    3 sets 10 reps
    After a workout
    E. Finger Pushups with controlled negative
    3 sets 10 reps
    After a workout

    RSVP