Tuesday

Oct 31, 2017

Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#135/#95) 30 double unders 15 box jumps (24'/20")


Monday

Oct 30, 2017

Pre WOD Death by strict pullups Workout of the Day 4 rounds for time 250 meter row 25 dumbbell thrusters (#50/#35) Rest exactly 2:00 between rounds


Saturday

Oct 28, 2017

Workout of the Day 8:00 as many rounds as possible 21 clean and jerks (#75/#55) 15 front squats 9 bent over BB row 3:00 rest 8:00 as many rounds as possible 21 burpees 15 abmat situps 9 squats 3:00 rest 8:00 as many rounds as possible 21 thrusters (#75/#55) 15 box jumps (24"/20") 9 pushups  


Friday

Oct 27, 2017

Pre WOD Hang muscle clean to strict press 5 X 7 Workout of the Day 20 minutes as many rounds as possible 20 sandbag clean and lunge steps (#70/#55) 200 meter run 20 sandbag sumo deadlift high pull 200 meter run


Thursday

Oct 26, 2017

Pre WOD   Every 3 minutes on the minute for 18 minutes 6 front squats Workout of the Day Every :90 for 15:00 9 bent over DB rows 6 DB hang cleans 3 DB thrusters *athlete chooses heaviest weight possible to maintain for 10 rounds


Wednesday

Oct 25, 2017

Workout of the Day "Chelsea" Every minute on the minute complete.. 5 pullups 10 pushups 15 squats Once athlete can no longer keep pace with clock, continue with as many rounds as possible for remainder of time. Post total rounds athlete is able to stay on the clock and total rounds for 30 min *strict pullups if possible


Tuesday

Oct 24, 2017

Pre WOD 5 rounds not for time 10-15 GHD situps 1 rope climb... most challenging variation possible, legless, L-sit, etc.... Workout of the Day For time 50-40-30-20-10 Dumbbell snatch (#50/#35) 100-80-60-40-20 Double unders *alternate movements


Monday

Oct 23, 2017

Pre WOD Sumo deadlift 5 X 5 *after each set of DL's perform 15 hollow rocks Workout of the Day 3 rounds 2:00 farmers carry for max meters (24kg/16kg)(10m = 1 rep) 2:00 row for max calories 2:00 AMRAP burpees 1:00 rest  


Friday

Oct 20, 2017

Pre WOD Push press 3 X 3 Push Jerk 3 X 2 Workout of the Day 3 rounds for time 75 double unders 50 squats 15 power cleans (#135/#95)   0


Thursday

Oct 19, 2017

Pre WOD Every minute on the minute for 14 minutes Even: 10 bent over DB rows Even: 5 strict pullups Workout of the Day 20 minutes as many rounds as possible 200 meter run 30 abmat situps 40 meter sled drive (#70/#45)  


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