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GOT WOD | Just another WOD

Boxing Drills – v1. 12 – Walk out planks. 12 – Star sit-ups (both sides count as one). 12 – Windshield Wipers (both sides count as one). 30 seconds rest 0 – Thread the needle side planks –. 10 – Knees to elbows in plank position (both sides count as one). 10 – Thread the needle (each side). 5 – guard rotations (each direction). This entry was posted in WOD. December 3, 2017. This entry was posted in Uncategorized. December 3, 2017. This entry was posted in Uncategorized. December 2, 2017. December 1, 2017.

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Boxing Drills – v1. 12 – Walk out planks. 12 – Star sit-ups (both sides count as one). 12 – Windshield Wipers (both sides count as one). 30 seconds rest 0 – Thread the needle side planks –. 10 – Knees to elbows in plank position (both sides count as one). 10 – Thread the needle (each side). 5 – guard rotations (each direction). This entry was posted in WOD. December 3, 2017. This entry was posted in Uncategorized. December 3, 2017. This entry was posted in Uncategorized. December 2, 2017. December 1, 2017.

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GOT WOD | Just another WOD | gotwod.com Reviews

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Boxing Drills – v1. 12 – Walk out planks. 12 – Star sit-ups (both sides count as one). 12 – Windshield Wipers (both sides count as one). 30 seconds rest 0 – Thread the needle side planks –. 10 – Knees to elbows in plank position (both sides count as one). 10 – Thread the needle (each side). 5 – guard rotations (each direction). This entry was posted in WOD. December 3, 2017. This entry was posted in Uncategorized. December 3, 2017. This entry was posted in Uncategorized. December 2, 2017. December 1, 2017.

INTERNAL PAGES

gotwod.com

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Strength | GOT WOD

http://gotwod.com/category/strength

Chest N’ Gunz. Bench Press 3 sets / 10 reps. Peck Decs 3 sets / 10 reps. Kneeling Barbell Landmines 3 sets / 10 reps. Cavaliere Crossover 3 sets / 10-12 reps. Barbell Curls 1 set / 10-12 reps = as heavy as you can. Bicep hangs 40 sec/10 sec rest, 30/30, 20/40. Barbell Curls 1 set / as many reps as possible = half the first weight you did. Dumbbell French Curls 2 sets / 10-12 reps. Overhead Dumbbell extensions 2 sets / 10-12 reps. This entry was posted in Strength. April 7, 2017. January 29, 2017.

2

Uncategorized | GOT WOD

http://gotwod.com/category/uncategorized

Workout of the Day. 1 round @ 50reps each:. Austrialian pull ups or TRX pull ups. Bench Jumps or Frog twists (basically jumping like on bench but on the ground). Alternating Renegade row (25 each side). Mtn Climbers (both sides are a 1 count). The guard (25 each direction). This entry was posted in Uncategorized. August 22, 2016. Workout of the Day. 4 rounds for time of:. 100 foot Walking lunge with 45lb plate held overhead. 30 Box jumps, 24 inch box. 20 Wallball shots, 20 pound ball. August 1, 2016.

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Dip it | GOT WOD

http://gotwod.com/dip-it

Run 1 mile or Jump rope for 10 minutes. 8220;ladder” = 1,2,3,4-10,9,8,7-1. You get the point. This entry was posted in Metcon. August 3, 2015. Thursdays Gain →. Proudly powered by WordPress.

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WOD | GOT WOD

http://gotwod.com/category/wod

50 - Push Ups/ Knees to chest using ball. 50 - Back Extensions. 50 – 20lb Wall Balls. 50 – Bicycles. 50 – Burpees. 50 seconds – rope pulls. Post your scores to the Whiteboard. This entry was posted in WOD. August 24, 2016. Workout of the Day. Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. Post your scores to the Whiteboard. This entry was posted in WOD. August 23, 2016. Workout of the Day. 1 round @ 50reps each:. Austrialian pull ups or TRX pull ups. August 22, 2016.

5

Endurance | GOT WOD

http://gotwod.com/category/endurance

Warmup = 100 Jumping Jacks. 1-mile run @ 3.0 incline. 30 oblique twists (each side). 50 TRX Push Ups or Just 50 Push Ups. 100 box jump overs, 24 inches. 35-45 lb. kettle bell swings, 50 reps. This entry was posted in Endurance. May 19, 2015. Workout of the Day. Post your scores to the Whiteboard. This entry was posted in Endurance. October 1, 2013. Workout of the Day. Four rounds for time of:. 95 pound Thruster, 11 reps how to do it here. 95 pound Push press, 11 reps how to do it here. 4 Rounds for Time:.

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Boxing Drills – v1. 12 – Walk out planks. 12 – Star sit-ups (both sides count as one). 12 – Windshield Wipers (both sides count as one). 30 seconds rest 0 – Thread the needle side planks –. 10 – Knees to elbows in plank position (both sides count as one). 10 – Thread the needle (each side). 5 – guard rotations (each direction). This entry was posted in WOD. December 3, 2017. This entry was posted in Uncategorized. December 3, 2017. This entry was posted in Uncategorized. December 2, 2017. December 1, 2017.

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