Sample WOD 2
Duda Admin • July 19, 2023
WORKOUT OF THE DAY 7/16/2023
SWEAT DAYYYY!!!!
*On Thursdays, we like to dial back the intensity and heavy lifting and provide a day for some long cardio to help flush and recover our bodies a bit.
For Time
-10 Burpees
-20 Cal Machine
-10 Burpees
-30 KB Swings (choose style and weight)
-20 Cal Machine
-10 Burpees
-40 Russian Twists (Rt+Lt=1)(Perform weighted if you want)
-30 KB Swings
-20 Cal Machine
-10 Burpees
-50 Double-Unders
-40 Russian Twists
-30 KB Swings
-20 Cal Machine
-10 Burpees
MORE RECENT POSTS
STRENGTH Back Squat Every 3 minutes, for 15 minutes (5 sets) Complete 3 reps *Try adding weight each set and work up to a heavy set of 3 for the day. PARTNER METCON (Solo version will be available) 4 Rounds for Max Reps In a 2:00 window, accumulate as many reps as possible of -Bike Cals -KB/DB Front Rack Reverse Lunges (50/35) Rest 2:00 between rounds. *Score = Total Lunges + Cals EXTRA CREDIT *Check SugarWOD for full programming.
STRENGTH Front Squat Every 60 seconds, for 10 minutes (10 sets) Complete 2 reps *This is our muscle density day. Use the heaviest weight across all 10 sets. PARTNER WOROUT (solo version will be available) In teams of 2… AMRAP x 15 Minutes 2 – 4 – 6 – 8 – 10 – Etc…. -Double DB Box Step-Overs (50/35) -Double DB Devils Press (50/35) *Partners can share reps however. EXTRA CREDIT *Check SugarWOD for full programming.
