Wednesday

Wednesday

Workout of the Day Every minute on the minute for 24 minutes 1st min: 10 sandbag cleans (#70/#55) 2nd min: 10 lateral over SB burpees 3rd min: 10 SB over the shoulder 4th min: 10 SB front rack lunges

Thursday

Thursday

Pre WOD Close grip bench press 5 X 7 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power snatch (#115/#75) *perform 6 lateral over the bar burpees after each set of snatches

Tuesday

Tuesday

Pre WOD Every minute on the minute for 12 minutes Even: 2 turkish get ups Odd: max effort strict pullups Workout of the Day In 15 minutes, complete as many 10 meter lengths of overhead KB carry as possible (24kg/20kg) *every break do 10 front rack KB squats  

Monday

Monday

Pre WOD Dumbbell pullover 4 X 10 Workout of the Day 24 minutes as many rounds as possible 30 DB thrusters 30 box jumps (24″/20″) 30 calorie row 30 toes to bar

Friday

Friday

Workout of the Day For time 100 calorie row, then.. 10 rounds of 5 dumbbell weighted step ups (#50/#35)(24″/20″)(L+R=1)(1 DB) 10 DB deadlifts (#50/#35)X2 20 abmat situps Then.. 100 double unders