Friday

Sep 30, 2016

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)  


Thursday

Sep 29, 2016

Pre WOD Front squat 1-1-1-1-1-1-1-1-1-1 Post accumulated load of all 10 reps Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) Burpees


Wednesday

Sep 28, 2016

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

Sep 27, 2016

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


Tuesday

Sep 26, 2016

Pre WOD Close grip bench press 5 X 5 Workout of the Day For time 21-15-9 Hang dumbbell squat cleans (#50/#30) Box jumps (30"/24")  


Friday

Sep 23, 2016

Pre WOD Back squat 10-10-10-10 Workout of the Day 12 minutes as many rounds possible 3 power snatch (athlete coice) 30 double unders  


Thursday

Sep 22, 2016

Workout of the Day Every minute on the minute for 15 minutes 1st min: 5 deadlifts 2nd min: 15 V-ups 3rd min: rest Post WOD 8 x 50 meter sprints


Wednesday

Sep 21, 2016

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


Tuesday

Sep 20, 2016

Workout of the Day For time 800 meter run 30 clean and jerks (#155/#105) 800 meter run Post WOD Accumulate 5:00 in a front plank position


Monday

Sep 19, 2016

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