"WOD" - Workout of the Day

“WOD” – Work Out of the Day

Daily WOD

1. Flutter kicks 100 example
2. Plank hold 90 example
3. TRX Rows 80 example
4. Mountain Climbers(heart beat count) 70 example
5. Plank Hold 60 example

6. Rev Lunges 50 example
7. Open Close Situps 40 example
8. Side Plank Hold 30 example
9. Dumbell presses 20 example
10. Classic Situps 10 example

1. Bent Over Row 30 example
2. Kettlebell Thrusters 30 example
3. Leg Raise / Pike 30 example
4. Push-ups 30 example

5. Kettlebell Swing 30 example
6. Push Press 30 example
7. Burpies 30 example
8. SDHP 30 example

1. Front Squat 10×10 example
2. Kettlebell Crunch 10×10 example
3. Split Squat 10×3 example
4. Kettlebell Swing 10×3 example
5. 20m Sprint DnB 8x example

6. Row 11 cals example
7. Leg Raise from Plank Position R.Leg 15x example
8. Leg Raise from Plank Position L.Leg 4x example
9. Knee Grabs 20x example
10. Hollow Rocks 20 example

1. Halos 1min example
2. Two hand press 1min example
3. Around the world 1min example
4. Around the body 1min example

5. Tactical lunge 1min example
6. Shovels 1min example
7. Figure 8 with catch 1min example
8. American swings 1min example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

Please remember to do a 10 minute warm up and proper stretch after the work out is complete.
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