Daily WOD


Workout of the day


11.19.2018

Strength: 4 Sets 8 Bulgarian DL/Leg 8 Bulgarian Squats/Leg WOD: AMRAP 12 16 Wall Balls 20/14 16 DB Snatches 50/35 56 Double Unders 

11.16.2018

Core Work: EMOMx6 10 Ab Rollers 10 Side Crunches (each side) 45 sec plank Partner WOD: You go I go AMRAP 22 1 Muscle Ups 3 Clean & Jerks 155/105 5 HSPU 7 Alternating DB Snatches 50/35 Have a great weekend!

11.15.2018

Strength: Push Press  3@60% 3@65% 4×3@70% WOD: 2 Rounds 10 Chest To Bar P-U 25 Cal Row 10 Back Squats 135/95 Then, 2 Rounds 10 T2B 25 Box Jumps 10 Front Squats 135/95

11.14.2018

Strength: Power Snatches  4@60% 4@65% 3×4@70% WOD: AMRAP 12 2,3,6,8,10… Burpees To Target Wall-Balls

11.13.2018

Gymnastics Strength: 6 Rounds 8 Toes To Bar + 1-4 Bar Muscle-ups WOD: 3 Rounds 50 Double Unders 12 Hang Cleans 135/95 50 Double Unders  24 Deadlifts 135/95

11.09.2018

Gymnastics Strength: 4 Sets HS Hold 30 sec 10 Shoulder Taps + Ankle Taps Partner WOD: 20-18-16-14-12-10 Power Cleans 155/105 Strict HSPU Row 400m each round   Have a great long weekend YQM’ers! *Don’t forget to join us on Monday at 9AM for our Annual “Murph” workout. We’re looking forward to gathering a big crew

11.08.2018

Long Warm–up Then, WOD: 4x4min AMRAP  1-50 Double Unders  15 KB SDHP 70/53 2-10 Goblet Squats 70/53 10 Burpees Over KB 3-15 Sit-ups 10 Farmers Carry (20’) 4-10 DB Cleans 50/35 10 Box Jumps Rest 2min Post WOD Cash-out: Coaches choice

11.07.2018

Strength: Power Clean + Front Squat + Jerk 2 reps of each @60% (of clean) 2 @65% 2×2@ 70% WOD:  75 Thrusters 75/55 50 Burpees 75 Wall-Balls

11.06.2018

Gymnastics Strength: 8 Rounds 3 Swings + 3 Muscle-ups Or, 3 Swings + 6 Ring Dips WOD: 21-15-9 Deadlifts 225/155 C2B Pull-ups

11.05.2017

Strength: Snatches  4@60% 4@70% 4×4@80% WOD: E3MOMx5 Rounds 20 KBS 70/53 15 Box Jumps 10 OH Lunges 50/35