Wednesday

Wednesday

Pre WOD Each minute on the minute for 10:00, hold the following positions Even minutes- bottom of squat Odd minutes- handstand Workout of the Day Wednesday Rotating tabata of the following.. Dynamic pushups Overhead plate lunge Russian twist Plate burpees All movements done with #45 bumper plate for guys, #25…

Monday

Monday

Pre WOD Each minute on the minute for 10 minutes, complete Powerclean Right leg stationary lunge Left leg stationary lunge Push press Workout of the Day Monday 14 minutes as many rounds as possible 4 lateral box over jumps (24″/20″)(L+R=1) 8 weighted overhead stepups (#45/#25) 18 squats

Saturday

Saturday

Pre WOD “Roxanne” burpee warmup Workout of the Day Saturday With a partner, complete 2 rounds for max reps of: Reverse walking lunge Push ups Kettlebell swings (24kg/16kg) Squats Med ball twists (#14/#10) Switch movements each time one teammate runs 200 meters

Friday

Friday

Workout of the Day Friday 20 minutes as many rounds as possible 1000 meter row 100 abmat sit ups 100 double unders Then, AMRAP of 10 deadlifts (#135/#85) 10 dumbell thrusters (#30/#20)