Saturday

Saturday

Workout of the Day 2017 seconds as many rounds as possible 20 calorie row 17 wall ball shots (#20/#14) 20 double unders 17 sumo deadlift high pulls (#75/#55) 20 calorie row 17 box jumps (24″/20″) 20 double unders 17 push press (#75/#55)    

Friday

Friday

Pre WOD Every minute on the minute for 10 minutes Even minutes: 3 deadlifts Odd minutes: 30 double unders Workout of the Day 7 rounds :40 AMRAP DB squat cleans (#40/#25) :20 rest :40 AMRAP abmat situps :20 rest :40 AMRAP burpees :20 rest  

Thursday

Thursday

Pre WOD Every 2 minutes on the minute for 10 minutes 5 push press Workout of the Day For time 30-25-20-15-10-5 Calorie row Russian kettlebell swings (32kg/24kg) 10 meter shuttle sprints

Tuesday

Tuesday

Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day For time 15 power snatches (#75/#55) 30 double unders 15 wall ball shots (#20/#14) 30 double unders  

Friday

Friday

Workout of the Day “12 Days of Christmas WOD” For time 1 rope climb 2 DL’s 275/185 3 manmakers 40/25 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 40/25 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps…

Thursday

Thursday

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible 3 sumo deadlift high pulls (#75/#55) 3 burpees 3 overhead squats (#75/#55) 6/6/6, 9/9/9, etc……

Tuesday

Tuesday

Pre WOD Bent over double dumbbell row 5 X 10 Workout of the Day For time 500 meter row 50 pushups 400 meter row 40 pushups 300 meter row 30 pushups 200 meter row 20 pushups 100 meter row 10 pushups

Monday

Monday

Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat clean thrusters (#50/#35) 10 pullups 2:00 rest