Monday

Monday

Pre WOD 4 rounds not for time 10 ring dips (weight or assist as necessary) 10-15 GHD situps Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 5 deadlifts (athlete’s choice) 5 strict pullups

Saturday

Saturday

Workout of the Day For time in teams of 2 alternate every rep with * *50 thrusters (#95/#65) 50 double unders *40 toes to bar 50 double unders *30 overhead squats (#95/#65) 50 double unders *20 pullups 50 double unders 5 min AMRAP burpees alternating every rep

Tuesday

Tuesday

Pre WOD Every minute on the minute for 10 minutes Even: 1:00 plank hold Odd: 2 deadlifts Workout of the Day 15 minutes as many rounds as possible 10 knees to elbows 7 burpees 4 manmakers (#40/#25)

Friday

Friday

Pre WOD Bench Press 5-5-3-3-1-1 Workout of the Day Happy 242 Birthday to the United States Marine Corps 1110 seconds (18.5 min) as many rounds as possible 17 box jumps (24″/20″) 75 double unders 242 meter row  

Wednesday

Wednesday

Pre WOD  Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dips