Wednesday

Aug 31, 2016

Workout of the Day Every minute on the minute for 25 minutes 1st min: 20 kettlebell swings (24kg/16kg) 2nd min: 15 pushups 3rd min: 50 double unders 4th min: 10 strict pullups 5th min: 200 meter run Post RX or what adjustments you had to make to keep pace with the clock  


Tuesday

Aug 30, 2016

Pre WOD Bench press 5-5-3-3-1-1-ME @ 50% of heaviest 1 rep Workout of the Day 10 minutes as many rounds as possible 5 DB push press (#50/#35) 10 DB reverse lunge 15 DB deadlifts  


Monday

Aug 29, 2016

Pre WOD 5 rounds, not for time 10 single leg Romanian dead lifts (5R/5L) 10-15 GHD situps Workout of the Day 7 rounds 2:00 15/12 cal row AMRAP wall ball shots (#20/#14) 1:00 rest Score total WB shots


Friday

Aug 26, 2016

Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict pullups Ring dips Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#295/#205) 50 double unders 5 DL's 50 abmat situps 5 DL's 50 meter overhead carry (24kg/16kg) (2 KB's)


Thursday

Aug 25, 2016

Pre WOD Every minute on the minute for 12 minutes 1 snatch Workout of the Day For time 18-15-12-9-6-3 Calorie row Push press (#95/#65)


Wednesday

Aug 24, 2016

Pre WOD 5 rounds, not for time 10 ring rows 1:00 hollow rock Workout of the Day 4 rounds 1:00 AMRAP goblet squats (24kg/16kg) :30 rest 1:00 AMRAP 10 meter shuttle sprint :30 rest 1:00 AMRAP walking lunge steps :30 rest 1:00 AMRAP box jumps (24"/20") :30 rest  


Tuesday

Aug 23, 2016

Pre WOD Every minute on the minute for 12 minutes 1 clean and jerk Workout of the Day For time 800 meter run 50 kettlebell swings (24kg/16kg) 600 meter run 40 KB swings 400 meter run 30 KB swings 200 meter run 20 KB swings 100 meter run 10 KB swings  


Monday

Aug 22, 2016

Pre WOD Back squat 7-7-5-5-3-3 Workout of the Day 5 rounds for time 10 sumo deadlift high pull (#95/#65) 10 ring dips


Friday

Aug 19, 2016

Pre WOD Every minute on the minute for 10 minutes 4 front rack lunge steps Workout of the Day 5 rounds for time 20 calorie row 10 hand release pushups 20 calorie row 10 hang dumbbell power cleans (#50/#30)    


Thursday

Aug 18, 2016

Workout of the Day "Nancy" 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Post WOD Alternating double tabata -med ball mountain climbers -flutter kick -front plank -med ball russian twist


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