Monday

Monday

Workout of the Day Monday 14:00 as many rounds as possible 3 deadlift (80% of 1 rep max) 3 muscle ups 30 double unders Post WOD 12 X :15 L/tuck hold

Saturday

Saturday

Pre WOD 1000 single unders for time Workout of the Day Saturday For time: 800 meter run 15 toes to bar 20 kettlebell swings (32kg/24kg) 400 meter run 20 T2B 25 KB swings 200  meter run 25 T2B 30 KB swings  

Friday

Friday

Pre WOD Every 2:00, complete the following cycle twice for 5 rounds 1 power clean 1 push press 1 front squat Use  80% of 1 RM power clean. Touch and go between cycles Workout of the Day Friday Tabata row for meters 2:00 rest Tabata dumbbell thrusters (#35/#20) 2:00 rest…

Thursday

Thursday

Pre WOD In 15 minutes, find your heaviest snatch Workout of the Day Thursday 4 rounds for time 30 meter sled drive (#180/#135) 400 meter run 10 power snatches (#95/#65)  

Wednesday

Wednesday

Pre WOD In 15 minutes, find your heaviest 1 rep squat clean Workout of the Day Wednesday 14 minutes as many rounds as possible 3 squat cleans @ 80% 6 pullups 9 clapping pushups

Tuesday

Tuesday

Pre WOD 5 rounds, not for time Workout of the Day Tuesday For time 21-15-9 Burpees Kettlebell swings (32kg/24kg) Box jumps (30″/24″)   Compare to 3/13/13

Friday

Friday

Pre WOD 4 rounds, not for time Workout of the Day Friday 5 rounds for max reps :30 deadlift @ 3/4 body weight :30 push ups (hand release) :30 box jumps (24″/20″) :30 10 meter shuttle sprints :30 rest