Friday

Sep 30, 2017

Pre WOD Every minute on the minute for 18 minutes 1st min: 5 bench press 2nd min: max unbroken reps of strict pullups 3rd min: rest Workout of the Day 10 minutes as many rounds as possible 5 1 arm dumbbell thrusters R (#50) 5 burpees 5 1 arm dumbbell thrusters L 5 burpees  


Thursday

Sep 28, 2017

Workout of the Day 30 minutes as many rounds as possible 10 sandbag cleans over the shoulder (#105/#70) 100 meter sprint 10 sandbag sprints 100 meter sprint


Wednesday

Sep 27, 2017

Pre WOD Every minute on the minute for 14 minutes Even: 7 ring dips Odd: 7 Pendlay rows Workout of the Day 4 rounds for time 50 double unders 25 calorie row 400 meter run


Tuesday

Sep 26, 2017

Pre WOD Every 3:00 for 15 minutes 7 front squats Workout of the Day 4 rounds as many rounds as possible 1:00 box jumps (24"/20") 1:00 kettlebell swings (24kg/16kg) 1:00 abmat situps 1:00 rest


Monday

Sep 25, 2017

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 18 minutes as many rounds as possible 18 calorie row 15 wall ball shots (#20/#14) 12 DB snatches (#50/#35) 9 toes to bar


Friday

Sep 22, 2017

Pre WOD Every minute on the minute for 15 minutes 1st min: 3 deadlifts 2nd min: 5-10 strict toes to bar 3rd min: rest Workout of the Day 20 minutes as many rounds as possible 10 thrusters (#95/#65) 10 strict pullups


Thursday

Sep 21, 2017

Workout of the Day 3 rounds 3:00 400 meter run AMRAP sandbag high pull (#70/#55) 1:00 rest 3:00 400 meter run AMRAP sandbag lunges 1:00 rest 3:00 400 meter run AMRAP sandbag shoulder to shoulder 1:00 rest


Wednesday

Sep 20, 2017

Pre WOD Every minute on the minute for 18 minutes 5 back squats Workout of the Day Alternating tabata -kettlebell swings (32kg/24kg) -double unders -goblet squats -double unders 8 rounds, score total swings and squats


Tuesday

Sep 19, 2017

Pre WOD 4 rounds not for time 10 ring dips 20 1 arm DB rows (10R/10L) Workout of the Day 20 minutes as many rounds as possible 7 power cleans (#135/#95) 7 burpees 200 meter run


Monday

Sep 18, 2017

Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Strict press (#75/#55) Post WOD 3 rounds not for time 10 barbell rollouts 10 V-ups *rest 1:00 between rounds


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