Friday

Friday

Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 7/31/2015 12 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

Thursday

Workout of the Day 7/30/2015 For 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

Wednesday

Pre WOD Back Squat5 X 3 Workout of the Day 7/29/2015 30 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10/’9′) 30 cal row 60 double unders

Tuesday

Tuesday

Pre WOD Not for time, partition as necessary Ring Rows40 reps GHD Sit ups40 reps Ring Dips40 reps Workout of the Day 7/28/2015 20 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

Monday

Pre WOD Press7 X 3 Workout of the Day 7/27/2015 12 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

Saturday

Workout of the Day 7/25/2015 With 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

Friday

Pre WOD Ball Up, lower through front lever5 X 3 Workout of the Day 7/24/2015 5 rounds 3:00 300/250 calorie row AMRAP bench press (3/4 BW) 2:00 rest

Thursday

Thursday

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

Wednesday

Wednesday

Workout of the Day 7/22/2015 5 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

Tuesday

Pre WOD Not for time 100 perfect pushups Workout of the Day 7/21/2015 12 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