Friday

Friday

Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)  

Wednesday

Wednesday

Pre WOD 4 rounds for quality 3 wall walks 10-15 GHD situps Workout of the Day For time 800 meter run 80 double unders 40 kettlebell swings (24kg/16kg) 400 meter run 40 double unders 20 KB swings 200 meter run 20 DU’s 10 KB swings

Tuesday

Tuesday

Workout of the Day Every 2 minutes on the minute for 20 minutes 9 bent over barbell rows (AHAP) 6 hang power cleans 3 push press Post weight used Post WOD Death by wall ball

Wednesday

Wednesday

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Tabata X 4 -push press (#45/#35) -squats -lateral jumps over bar -abmat situps Complete all 8 intervals of each movement before moving to next Add lowest interval from each movement together for score

Monday

Monday

Pre WOD Not for time 50 strict pullups Every break complete 10 perfect hand release pushups *15 min time cap Workout of the Day 6 rounds 1:00 row for max calories :30 rest 1:00 AMRAP kettlebell swings (32kg/24kg) :30 rest