Friday

Friday

Pre WOD Bench press 3 X 6 Close grip bench press 3 X 6 Workout of the Day Every minute on the minute for 20 minutes Even: 9 bent over dumbbell rows (#50/#30) 6 DB hanging power cleans 3 DB push press Odd: 30 double unders  

Wednesday

Wednesday

Workout of the Day 20 minutes as many rounds as possible 20 med ball cleans (#20/#14) 200 meter run with med ball 20 overhead walking lunge with med ball Post WOD 200 partner medball situps    

Tuesday

Tuesday

Pre WOD Every 2 minutes for 12 minutes, complete.. 5 bent over barbell rows 5 strict pullups 10 ring rows Workout of the Day 3 rounds for time 400 meter run 25 hand release pushups 25 kettlebell swings (24kg/16kg)  

Saturday

Saturday

Workout of the Day 0-4:00 400 meter run, AMRAP burpees 2:00 rest 6:00-10:00 400 meter run, AMRAP box jumps (24″/20″) 2:00 rest 12:00-16:00 400 meter run, AMRAP wall ball shots (#20/#14)(10’/9′) 2:00 rest 18:00-22:00 400 meter run, AMRAP squat cleans (#115/#85)