Monday

Oct 31, 2016

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 14 minutes Even: AMRAP renegade man makers (#30/#20) Odd: AMRAP weighted box step overs


Saturday

Oct 29, 2016

Workout of the Day Partner "Lumberjack 20" For time 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m


Friday

Oct 28, 2016

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#155) 10 toes to bar 15 wall ball shots (#20/#14)  


Thursday

Oct 27, 2016

Workout of the Day "Lynne" 5 rounds Max effort reps of bench press (BW) Max effort reps of pullups No rest between bench press and pullups Rest as necessary between rounds Post total reps Compare to 11/4/2015


Wednesday

Oct 26, 2016

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 30 double unders


Tuesday

Oct 25, 2016

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 bent over barbell rows 2nd min: 5 strict pullups 3rd min: 10 ring rows Workout of the Day For time: 800 meter run 40 hand release pushups 600 meter run 30 hand release pushups 400 meter run 20 hand release pushups 200 meter run 10 hand release pushups


Monday

Oct 24, 2016

Pre WOD Muscle clean to strict press 4 X 6 Workout of the Day Tabata row for meters 1:00 rest Tabata air squats 1:00 rest Tabata row for meters 1:00 rest Tabata abmat situps Add  low four numbers of each tabata for score


Friday

Oct 21, 2016

Pre WOD Double kettlebell push press 5 X 5 Workout of the Day "Death by Squat Clean" 20 minutes as many reps as possible 1st min: 1 rep 2nd min: 2 reps 3rd min: 3 reps etc....... Stay on clock as long as possible, then reset back to 1 rep and continue Reset as many times as necessary Score total reps over 20 minutes


Thursday

Oct 20, 2016

Pre WOD 5 rounds for quality 10 pistols 5-10 handstand pushups Workout of the Day Every 4:00 for 20:00 complete 500/400 meter row 50 meter farmers carry (24kg/16kg) AMRAP box jumps (24"/20")  


Wednesday

Oct 19, 2016

Pre WOD Close grip bench press 5 X 7 Workout of the Day 5 rounds for time 7 power cleans (#135/#95) 14 wall ball shots (#20/#14)(10'/9') 21 lateral jumps over BB (over and back = 1)


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