Friday

Jul 31, 2015

Pre WOD 1 Arm Kettlebell Row4 X 10(10R/10L) Workout of the Day 7/31/201512 minute s as many rounds as possible 3 Curtis P's (powerclean/right leg lunge/left leg lunge/push press) 6 clapping pushups 9 pullups Post WOD 4 X 50 meter banded partner sprints


Thursday

Jul 30, 2015

Workout of the Day 7/30/2015For time 600 meter run 20 power cleans (#155/#95) 400 meter run 15 power cleans 200 meter run 10 power cleans 100 meter run 5 power cleans Post WOD 40 V ups After every 10 flip over and hold front plank position for 1 minute


Wednesday

Jul 29, 2015

Pre WOD Back Squat5 X 3 Workout of the Day 7/29/201530 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10/'9') 30 cal row 60 double unders


Tuesday

Jul 28, 2015

Pre WOD Not for time, partition as necessary Ring Rows40 reps GHD Sit ups40 reps Ring Dips40 reps Workout of the Day 7/28/201520 minutes as many rounds as possible 20 meter sled drive (#75/#50) (10 meter high push/10 meter low push) 200 meter run 20 squats


Monday

Jul 27, 2015

Pre WOD Press7 X 3 Workout of the Day 7/27/201512 minutes as many rounds as possible 3 kettlebell swings (32kg/24kg) 3 box jumps (24"/20") 3 burpees 6 KB swings 6 BJ's 6 burpees 9/9/9, 12/12/12, etc......... Post WOD 50 hollow rocks


Saturday

Jul 25, 2015

Workout of the Day 7/25/2015With a partner, complete as many rounds as possible in 20 minutes 50 meter barbell carry (#135/#85) 20 deadlifts 50 meter barbell carry 20 barbell pushups 50 meter barbell carry 20 lateral jumps over barbell 50 meter barbell carry 20 barbell pushups


Friday

Jul 24, 2015

Pre WOD Ball Up, lower through front lever5 X 3 Workout of the Day 7/24/20155 rounds 3:00 300/250 calorie row AMRAP bench press (3/4 BW) 2:00 rest


Thursday

Jul 23, 2015

Pre WOD Every minute on the minute for 8 minutes Power Snatch1 rep Hanging Squat Snatch1 rep Workout of the Day 7/23/2015Every 2 minutes for 14 minutes perform.. 10 front squats (#135/#85) 10 burpees


Wednesday

Jul 22, 2015

Workout of the Day 7/22/20155 rounds for time 15 pullups 25 calorie row 50 double unders Post WOD 100 russian twists with med ball (#20/#14) (L+R=1)    


Tuesday

Jul 21, 2015

Pre WOD Not for time 100 perfect pushups Workout of the Day 7/21/201512 minutes as many rounds as possible 1 power clean (#135/#85) 2 box jumps (30"/24") 2 PC's 4 BJ's 3/6, 4/8, 5/10 etc.... Post WOD 40 barbell rollouts