Daily WOD


Workout of the day


13.09.2019

Partner WOD: 1K Run 60 DB Cleans 50/35 60 Toes To Bar 800m Run 40 DB Front Rack Lunges 40 Pull-ups 600m Run 20 Devils Press 20 Muscle Ups Cash-out: 50 Burpees Have a great weekend YQM’ers!

12.09.2019

Pre-WOD: OH position muscle engagement & mobility. WOD: E4MOM x5 Row/Bike/Ski 15/12 Cals 2 Rounds 10 KBS 53/35 8 OH Squats 115/85 Coaches Choice Cash-out 🙂

10.09.2019

Strength: EMOMx6 3 Cleans + 1 Jerk (Warm-up to a challenging weight to use in the EMOM) WOD: 3 Rounds 800m Run 30 Shoulder To Overhead 95/65

09.09.2019

Strength: Back Squats 4×4 @ 80% WOD: AMRAP 5 12 T2B 6 DB 1 ArmHang Split Snatch (each arm) 50/35 Rest 1 min AMRAP 5 12 Pull-ups 12 1 Arm DB Hang Squat Cleans 50/35 Rest 1 min AMRAP 5 12 Ring Dips 12 1 Arm DB Thrusters 50/35

06.09.2019

Strength: Front Squats EMOM 5 3 Reps @70% with 1 second pause at bottom. Partner WOD: AMRAP 18, you go, I go. Row 12/10 10 Weighted Box Step-ups 50/35 5 Strict HSPU Have a great weekend YQM’ers, get your rain coats and canoes ready!

05.08.2019

Strength: 10 DB Floor Press 3 Inchworm On Box 3-6 Pike HSPU on box WOD: 3 Rounds 6 Muscle Ups 15 Power Cleans 135/95 400m

04.09.2019

Strength: Snatches 5×4 Singles @65-75% WOD: 25-35-45-35-25 Wall-Balls *10 Burpee Box Jump Overs between each set of wall-balls.

03.09.2019

Gymnastics: 5 Rounds 5 Strict Pull-ups 6 Kipping Pull-ups 7 Butterfly Pull-up WOD: EMOM x12 Even: 10 Toes To Bars + 5 DB 1 arm Hang C&J Odd: 50 Double Unders Post-WOD Cash-out: Coaches Choice 🙂

30.08.2019

Strength: EMOMx9 1- 25 Russian Twists 2- 10 Plank Med-Ball Roles 3- 12 Double Dumbell Rows Partner WOD: 60 Clean & Jerks 135/95 30 Muscle Ups 60 Burpee Box Jumps 24/20 Rest 2 min 40 Power Cleans 135/95 30 Ring Dips 40 Burpees Over Bar Rest 2 min 20 Front Squats 135/95 20 Chest To