• Jen McKenzie

Workout of the Day November 24, 2014


This picture speaks to me. What does it say to you?

Happy Week of Thanksgiving. Be on the lookout for the Travel WOD. These are things you can do almost anywhere while traveling to keep all those fitness gains intact over the holidays.

TRAVEL WOD: Perform 3 sets of max push-ups (rest as needed between attempts). Then, Perform 3 Rounds for time Run/walk/jog/row/skip 400m and do 50 Air Squats.

Strength: 5 x 5 CAT Back Squats @ 70%

Skill/Oly: 15 Min to work up to a heavy 1RM Power Clean

Gymnastics: Post WOD- 3 x max reps pull-ups with a 15 second straight arm hang after every set terminating rep

WOD: (using 80-90% of heavy 1RM)

3 Rounds

3 Power Cleans

6 Ring Dips

9 Box Jumps

12 Ball Shots


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