Saturday

Saturday

Workout of the Day Complete with a partner 3 rds 20 pulls on rower for max cal AMRAP MB cleans 3rds 20 pulls on rower for max cal AMRAP MB burpees 3rds 20 pulls on rower for max cal AMRAP MB overhead lunge 3 rds 20 pulls on rower for…

Thursday

Thursday

Pre WOD Every ¬†2 minutes¬†foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare to 9/14/16  

Wednesday

Wednesday

Workout of the Day Every minute on the minute for 30 min 1st min: 18/15 calorie row 2nd min: 15 kettlebell swings (24 kg/16kg) 3rd min: AMRAP burpees Post WOD Tabata -hollow rock -superman

Tuesday

Tuesday

Pre WOD Every minute on the minute for 10 minutes Even: 5 bent over barbell rows Odd: 1 legless rope climb Workout of the Day “Nancy” 5 rounds for time 400 meter run 15 overhead squats (#95/#65) Compare to 8/18/16

Monday

Monday

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 8 DB snatches R arm (#50/#35) 8 lateral stick jumps (20″/16″) 8 DB snatches L arm 8 lateral stick jumps

Saturday

Saturday

Workout of the Day With a partner, complete for time 10-9-8-7-6-5-4-3-2-1 Thrusters (#95/#65) Calorie row 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (24kg/16kg) Burpees 10-9-8-7-6-5-4-3-2-1 Box jumps (24″/20″) Pullups After each partner completes 10 of both movements, both move to 9-8-etc….  

Friday

Friday

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