Thursday

Aug 31, 2017

Pre WOD 4 rounds for quality 10 ring fallouts 10 floor wipers 10 V-ups Workout of the Day Every 2 minutes on the minute for 12 minutes 3 power cleans (#185/#125) 6 L-pullups 9 ring pushups with feet elevated


Wednesday

Aug 30, 2017

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 10 front squats 10 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 15 front squats 15 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 20 front squats 20 lateral over the bar burpees 5-10-15-20 meter shuttle sprint


Tuesday

Aug 29, 2017

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day 18 minutes as many rounds as possible 18 DB weighted lunge steps (#40/#30) 12 ring rows 6 toes to bar


Monday

Aug 28, 2017

Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then... AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 35/20 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 20/15 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB


Saturday

Aug 26, 2017

Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps, partner hold bottom of squat with medball 400 meter sandbag run 60 alternating partner wall ball shots 200 meter sandbag run 40 cal row, partner holds front plank on medball 100 meter sandbag run 20 overhead medball lunges


Friday

Aug 25, 2017

Pre WOD Bench press 5-5-3-3-1-1-AMRAP @ 50% Workout of the Day 150 wall ball shots for time (#20/#14 *every break do 7 strict pulluos


Thursday

Aug 24, 2017

Pre WOD Every minute on the minute for 10 minutes Even: 1 rope climb (legless if possible) Odd: 40 double unders Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 10 kettlebell snatches (32kg/24kg) 5 burpee box jump overs


Wednesday

Aug 23, 2017

Pre WOD Every minute on the minute for 15 minutes !st min: 5 deadlifts 2nd min: 10 knees to opposite elbow 3rd min: rest Workout of the Day Quadruple tabata -bottom to bottom squats -DB push press (#30/#20) -abmat situps DB bent over row


Tuesday

Aug 22, 2017

Workout of the Day 6 rounds 3:00 400 meter run AMRAP power cleans (#155/#105) Post WOD 40 barbell rollouts


Monday

Aug 21, 2017

Workout of the Day Every 2 minutes on the minute for 20 minutes 3 back squats Post WOD Banded partner sprints 4 X 50