Tuesday

Tuesday

Workout of the Day Tuesday In 20 minutes, complete a 1 mile run, then, as many rounds as possible of…. 15 wall ball shots (#20/#14)(10’/9) 30 double unders

Monday

Monday

Pre WOD 5 rounds, not for time Workout of the Day Monday 12 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 box jumps (24″/20″) 15 abmat situps

Saturday

Saturday

Workout of the Day Saturday With a partner, complete for time 150 wall ball shots (#20/#14)(10’/9′) 150 situps 150 burpees 150 squats One teammate works while other teammate runs 400 meters

Friday

Friday

Pre WOD 3 X prowler suicides (#90/#45) 5 meter/10 meter/15 meter/20 meter Workout of the Day Friday 12 minutes as many rounds as possible 7 kettlebell swings (32kg/24kg) 7 lateral box hops (24″/20″) (L+R=1) 7 goblet squats (32kg/24kg)  

Thursday

Thursday

Workout of the Day Thursday Complete as many rounds as possible in 18 minutes of.. 1 squat clean to thruster (#135/#85) 100 meter run 2 SC to thruster 100 meter run 3 SC to thruster 100 meter run 4/100, 5/100………etc