Wednesday

Aug 19, 2015

Workout of the Day "Rene"7 rounds for time 400 meter run 21 walking lunge steps 15 pullups 9 burpees


Tuesday

Aug 18, 2015

Pre WOD Clean and Jerk5-5-3-3-1-1-1-1-1 Workout of the Day 8/18/2015Every minute on the minute for 14 minutes, complete... Even: 2 turkish get ups (24kg/16kg) Odd: 35 double unders


Monday

Aug 17, 2015

Pre WOD Bench Press10-10-10-10 Workout of the Day 8/17/20155 rounds for time 25 calorie row 20 goblet squats (24kg/16kg) 15 kettlebell swings


Friday

Aug 14, 2015

Pre WOD 5 rounds not for time Weighted Good Morning5 reps Weighted Dumbbell Situps10 reps Workout of the Day 8/14/201516 minutes as many rounds as possible 4 shuttle sprints (5M/10M/15M/20M) 8 dumbbell weighted box step overs (#30/#20)(24'/20') 12 burpees


Thursday

Aug 13, 2015

Pre WOD Snatch5 heavy singlesthen.. Clean5 heavy singles Workout of the Day "Glenn's 30th B'day WOD"3 rounds for time 300 meter row 30 wall ball shots (#20/#14)(10'/9') 30 double unders


Wednesday

Aug 12, 2015

Pre WOD Push Press5 X 5 Workout of the Day 8/12/2015Every minute on the minute for 20 minutes complete.. Even minutes: 7 rope pullups Odd minutes: 7 kettlebell swings (32kg/24kg)


Tuesday

Aug 11, 2015

Pre WOD 5 rounds, not for time Weighted Good Morning5 reps Strict Toes to Bar10 reps Workout of the Day 8/12/20155 rounds 1:00 amrap hanging power snatch (#95/#65) 1:00 amrap box jumps (24'/20') 1:00 amrap burpees 1:00 rest


Monday

Aug 10, 2015

Pre WOD Back Squat5 X 3 Workout of the Day 8/11/20152 rounds for time 50 calorie row 40 hand release pushups 30 pullups 20 deadlifts (#225/#135)


Saturday

Aug 8, 2015

Workout of the Day 8/8/2015With a partner complete as many reps as possible in 20 minutes Teammate one runs 200 meter while teammate 2 completes amrap of goblet squats then switch Teammate one rows 250/200 meters while teammate 2 completes amrap of KB lunges then switch Teammate one completes 200 single unders while teammate 2 completes amrap of KB push press then switch Teammate one completes 20 box jumps while teammate 2 completes amrap


Friday

Aug 7, 2015

Pre WOD Weighted Barbell Step Ups6 X 6(3R/3L) Workout of the Day 8/8/201512 minutes as many rounds as possible 20 dumbbell snatches (#50/#30) 1 legless rope climb