Friday

Friday

Pre WOD Death by strict pullups Workout of the Day 10/30/2015 4:00 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

Thursday

Pre WOD 5 rounds, not for time Deadlift5 reps Strict Toes to Bar10 reps Workout of the Day 10/29/2015 10 minutes as many rounds as possible 10 kettlebell clean and press (24kg/16kg) 10 burpees

Wednesday

Wednesday

Workout of the Day 10/28/2015 2 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

Friday

Friday

Pre WOD 5 rounds, not for time Romanian Deadlift5 reps V-ups15 reps Workout of the Day 10/23/2015 15 minutes as many rounds as possible 3 plyo med ball pushups (L+R=1) 6 strict rope pullups 9 box jumps (24″/20″)

Thursday

Thursday

Pre WOD Every minute on the minute for 10 minutes Clean and Jerk2 reps Workout of the Day 10/22/2015 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(10’/9′) 1:00 AMRAP double unders 1:00 AMRAP abmat situps 1:00 rest

Tuesday

Tuesday

Pre WOD Partition in any manner Strict Pull-Ups40 reps Ring Dips40 reps OR Muscle-up20 reps Workout of the Day Diane 21-15-9 Deadlift (225/155lb) Handstand Push-ups