Saturday

Saturday

Workout of the Day Saturday In teams of 3, complete for time and calories, rotate stations after each teammate completes all reps of barbell movement 24 deadlifts (#155/#95) Row for calories Kettlebell front park position hold   24 power cleans (#105/#65) Row for calories Kettlebell front park position hold  …

Friday

Friday

Pre WOD 4 rounds, not for time 7 weighted good mornings 5-7 reps of.. Weighted pullups or Strict pullups (BW) or Band assisted pullups (strict) Workout of the Day Friday In 15 minutes, climb as far up ladder as possible 1 power snatch (#95/#65) 2 box jumps (24″/20″) 2 power…

Thursday

Thursday

Pre WOD 5 rounds, not for time   Workout of the Day Thursday For time 400 meter run 40 walking lunge steps 300 meter run 30 walking lunge steps 200 meter run 20 walking lunge steps 100 meter run 10 walking lunge steps

Tuesday

Tuesday

Workout of the Day 5:00 amrap kettlebell step ups (24kg/16kg) 2:00 rest 5:00 amrap kettlebell clean and jerk (24kg/16kg) 2:00 rest 5:00 sled pull for max meters (#135/#90) 2:00 rest 5:00 amrap turkish get ups (24kg/16kg) Score is total reps plus total meters

Friday

Friday

Workout of the Day Friday 5 rounds 3:00 -200 meter run As many reps as possible of wall ball shots (#20/#14)(10’/9′) 1:00 rest Score is total wall ball shots