Tuesday

Tuesday

Workout of the Day Tuesday “Annie On the Run” For time 1000 meter run 50 double unders 50 situps 800 meter run 40 double unders 40 situps 600 meter run 30 double unders 30 situps 400 meter run 20 double unders 20 situps 200 meter run 10 double unders 10…

Monday

Monday

Pre WOD Every minute on the minute for 10 minutes, complete… Workout of the Day Monday 16 minutes as many rounds as possible 100 meter sprint 10 1 arm kettlebell swings, right arm (24kg/16kg) (russian swings) 10 kettlebell lunges with pass through (L+R=2) 10 1 arm KB swings, left arm

Saturday

Saturday

Pre WOD Bear crawl musical med balls Workout of the Day Saturday Complete each interval with a partner. Switch back and forth between movements as necessary 5:00 Row for max calories/pushups 2:00 rest 5:00 Sled drive or max meters (#135/#90)/goblet squats (24kg/16kg) 2:00 rest 5:00 Weighted kettlebell step ups (24kg/16kg)(24″/20″)/burpees…

Thursday

Thursday

Workout of the Day Thursday 8:00 Run 800 meters then, as many reps as possible of deadlift (#185/#135) 2:00 rest 8:00 row 1000 meters then, as many reps as possible of power cleans (#135/#85) 2:00 rest 8:00 50 burpees then, as many reps as possible of push press (#95/#65)

Tuesday

Tuesday

Workout of the Day Tuesday 5 rounds, not for time 2:00 max calorie row Max effort reps bench press (.75/.5 BW) No rest between row and bench press, rest 2-3 minutes between rounds  Score is total of calories and reps Compare to 5/29/14

Monday

Monday

Pre WOD Every minute on the minute for 10 minutes, complete.. Workout of the Day Monday 20 minutes as many rounds as possible 200 meter run 20 kettlebell swings (24kg/16kg) 20 squats

Friday

Friday

Pre WOD In 15 minutes, find your heaviest … Workout of the Day Friday With an 18 minute running clock, run 1 mile then complete as many reps as possible of Turkish get-ups (24kg/16kg)