WOD Wednesday
Join in on the friendly competition at The Training Ground Gym's WOD Wednesday's. On WW we have a workout that everybody can compete in. If you're not wanting to join in, no problem! These workouts will vary from who can get the most reps, least amount of completion times and more. Stay tuned for the next WOD Wednesday.
WW - Nov 2nd
WOD - Partner Workout
WOD 1
Athlete 1 will complete 10 alt. devils press while Athlete 2 will try to get as many calories as possible on the bike. Athletes will switch until each athlete has completed 4 rounds of each movement.
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Men - 40lbs DB / Women - 25lbs DB
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Score: Total Time & Total Calories
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WOD 2
Athlete 1 will complete 400 meters on the rower while Athlete 2 will farmer hold 2 kettlebells. After Athlete 1 is done, Athlete 2 will complete 400 meters on the rower while Athlete 2 completes the farmer hold. They will continue this sequence until completed.
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Men: 2-53lbs KB / Women: 2-35lbs KB
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Score: Total Time
WW - Nov 9th
WOD - Individual Workout
25 Minute AMRAP
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BUY-IN
Athlete will start workout by performing prescribed jump rope. Athlete will perform said burpees after every jump rope set until all 3 sets have been completed. After athlete completes "buy-in", then will immediately go into the "chipper".
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CHIPPER
Athlete will complete 21 reps of both box jumps and DB push press. They will follow the pattern but will drop the reps to 15 and 9 for the following sets. After athlete completes the "chipper" they will immediately go into the "AMRAP".
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M - 24" Box, 30lbs DB / W - 20" Box, 20lbs DB
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AMRAP
Athlete will use remaining time in workout to perform as many reps as possible of 10 OTS SB toss and KB swing.
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M - 40lbs SB, 53lbs KB / W - 30lbs SB, 35lbs KB
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Score: Total Reps
WW - Nov 16th
WOD - Individual Workout
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WOD 1 - 10 Min AMRAP
Athletes will complete 2 minutes on the rower trying to get as many meters as possible. At the 2 min mark they will do 10 burpees. After they complete 10 burpees, they will then complete another 2 minute cycle of rower. They will complete this cycle until the 10 minutes is up.
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Score: Total Meters
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WOD 2 - 10 Min AMRAP
Athletes will perform 1 sled push, after the push they will complete 1 SB slam, 1 SB Push-up pull through and 1 SB sit-up. They will then complete 1 more sled push, after the sled they will then complete 2 reps of each exercise. They continue this sequence until 10 minutes is up.
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Score: Total Reps
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WOD 3 - Jump The Box
Athletes will complete 3 box jumps and 3 double dumbbell clean and jerks. They will continue to go up by 3's of each exercise until the 10 minutes is up.
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Score: Total Reps
WW - Nov 23rd
WOD - Partner Workout
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For Time
Athletes will work on an EMOM timer (Every Minute On The Minute). They will start by partner 1 completing as many burpee box overs as possible for 1 minute. Partner 2 will complete 10 OTS Ball tosses and will rest the rest of the minute after completing 10 reps. They will switch exercises every 60 seconds. After they complete 50 reps, the will complete 50 calories on the air bike in an "I go you go" format, no longer working on the EMOM timer. After completing those reps, they will head back to the EMOM timer completing the next prescribed reps. They will continue this cycle until they finish the last jump rope.
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Score: Total Time
