Friday

Oct 30, 2015

Pre WOD Death by strict pullups Workout of the Day 10/30/20154:00 row for max calories 2:00 rest 4:00 AMRAP dumbbell bench press (#50/#30) 2:00 rest 4:00 AMRAP power snatch (#75/#55) 2:00 rest 4:00 AMRAP abmat sit ups


Thursday

Oct 29, 2015

Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 10/29/201510 minutes as many rounds as possible 10 kettlebell clean and press (24kg/16kg) 10 burpees


Wednesday

Oct 28, 2015

Workout of the Day 10/28/20152 rounds 4:00 500/400 meter row AMRAP wall ball shots (#20/#14)(10'/9') 1:00 rest 4:00 500/400 meter row AMRAP box jumps (24"/20") 1:00 rest 4:00 500/400 meter row AMRAP kettlebell swings (24kg/16kg) 1:00 rest


Tuesday

Oct 27, 2015

Pre WOD Press5 X 8 Workout of the Day 10/27/201515 minutes as many rounds as possible 5 power cleans (#155/#95) 15 abmat situps 45 double unders


Monday

Oct 26, 2015

Pre WOD Back Squat7 X 3 Workout of the Day 10/26/20152 rounds for time 40 calorie row 40 hand release pushups 40 walking lunge steps (L+R=1)


Friday

Oct 23, 2015

Pre WOD 5 rounds, not for time Romanian Deadlift5 reps V-ups15 reps Workout of the Day 10/23/201515 minutes as many rounds as possible 3 plyo med ball pushups (L+R=1) 6 strict rope pullups 9 box jumps (24"/20")


Thursday

Oct 22, 2015

Pre WOD Every minute on the minute for 10 minutes Clean and Jerk2 reps Workout of the Day 10/22/20155 rounds 1:00 AMRAP wall ball shots (#20/#14)(10'/9') 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 rest


Wednesday

Oct 21, 2015

Pre WOD Front Squat5 X 5 Workout of the Day 10/21/201525 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpees


Tuesday

Oct 20, 2015

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 repsOR Muscle-up20 reps Workout of the Day Diane21-15-9 Deadlift (225/155lb) Handstand Push-ups