The WOD Page

The WOD Page Workout of the Day

04/06/2020

04.06.20

Cash In: Run .5 Mile

Then

15 Rounds
5 Dips
10 Pistol Squats(5 per leg)
15 Bent Over Rows

Cash out: Run .5 Mile

Grab a chair or a bench to do the dips, and use that heavy backpack(or weights if you have them!)for the rows. If your backpack is light, do 15 rows on each arm.

04/03/2020

04.03.20

For time:

100 Jump Squats
80 Reverse Crunches
60 Pushups
40 Cossack Squats(40/leg)
20 Inchworms

04/01/2020

04.01.20

SMURPH
5 Mile Run
50 Pullups
100 Pushups
150 Squats5 Mile Run

If you can’t find a park to do pullups, try doing renegade rows or bent over rows with any heavy object you can find in your house. (That backpack I mentioned would work) 50 each arm. Or if a park is open near you, use something there.

Not an April Fool’s Joke❤️(Sorry about the late post! If you’ve already worked out, just save this one!)

03/31/2020

03.31.20

50-40-30-20-10

High Knees
Double Unders
Situps

If you don’t have a jump rope, definitely invest in one. For now, sub in jumping jacks or jump squats if you’re feeling spicy.

03/30/2020

03.30.20

10 Rounds
1 Min On - 1 Min Off

Burpee Tuck Jumps
Jumping Lunges

Alternate between the two. So there will be 5 rounds of each exercise. 1 Min On and 1 Min Off is 1 Round, so this will take at least 20 minutes. Have fun!

03/27/2020

03.27.20

AMRAP 15 Minutes

3 x Wall Walks/Pike Pushups
6 x Divebombers
9 x Plank Marches(9 each side)
12 x Plank Rocks

03/26/2020

03.26.20

Leg Blaster

5-10 Rounds

20 Squats
20 Lunges
20 Jump Squats
20 Jump Lunges

That’s 10 each leg on the lunges. Push yourself.

03/25/2020

03.25.20

“Ten to One”(sorta)

Burpees: 10-9-8-7-6-5-4-3-2-1

Mountain Climbers(x5): 1-2-3-4-5-6-7-8-9-10

Round 1: 10 Burpees & 5 Mntn Climbers
Round 2: 9 Burpees & 10 Mntn Climbers
Round 3: 8 Burpees & 15 Mntn Climbers...
Round 8: 3 Burpees & 40 Mntn Climbers
Round 9: 2 Burpees & 45 Mntn Climbers

Hot and fast with this one guys🤘🏼

03/24/2020

03.24.20

21-15-9

Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
Superman Pulses
Hollow Rocks

03/23/2020

03.23.20

“Body Conditioning”

6 Rounds for Time

5 Divebombers

10 V-Ups

15 Jump Squats

03/20/2020

03.20.20

Pyramid 1-10-1

Squat
Jump Lunges
Plank March

Start by doing 1 of each, then 2 of each, then 3 of each, and so on, all the way up to 10 of each. Then, you go back down. 9 of each, 8 of each, and so on.

1 Rep for the Jump Lunges & Plank March = 1 on each side! Stay strong guys!

03/19/2020

03.19.20

“8-Minute WOD”

2 Minutes Max Pushups

1 Minute Rest

2 Minutes Max Situps

1 Minute Rest

2 Minutes Max Air Squats

If you want to make this one a little bit more spicy, fill up a backpack with books or heavy cans and use it as a weight vest/“med ball”! We will be using it in the next few days anyway, might as well see how it feels now.

Happy to see you guys still getting after it!

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