Monday

Apr 30, 2018

Pre WOD Split squat 5 X 10 (5R/5L) Workout of the Day 3 rounds 4:00 300/250 meter row Shuttle sprint 10-20-30 meters AMRAP pushups 2:00 rest *score total pushups


Saturday

Apr 28, 2018

Workout of the Day Complete with a partner P1: 400 meter run P2: AMRAP deadlifts (#185/#135) 10 synchro burpees 1:00 rest P1: 400 meter run P2: AMRAP squat cleans (#155/#105) 10 synchro burpees 1:00 rest P1: 400 meter run P2: AMRAP power clean and jerk (#135/#95) 10 synchro burpees 1:00 rest P1: 400 meter run P2: AMRAP overhead squats (#95/#55) 10 synchro burpees


Friday

Apr 27, 2018

Pre WOD Push press 7 X 3 Workout of the Day For time 40-30-20-10 80-60-40-20 Sumo deadlift high pull (#75/#55) Double unders


Thursday

Apr 26, 2018

Pre WOD Back squat 5 X 3 Workout of the Day 5 rounds for time 200 run, then… 3 rounds of 3 strict pullups 4 hand release pushups 5 goblet squat 32/24


Wednesday

Apr 25, 2018

Workout of the Day 7 rounds :40 row for max cal :20 rest :40 amrap burpees :20 rest :40 amrap power snatch 135/95 :20 rest


Tuesday

Apr 24, 2018

Workout of the Day 400 meter overhead sandbag carry 105/70 for time *every time bag is dropped, perform 10 SB front squats, then run 400 meters back to bag before picking it back up for next OH carry


Monday

Apr 23, 2018

Pre WOD Close grip bench press 5 X 7 Workout of the Day 14 minutes as many rounds as possible 2 rope climbs -1 legless 12 KB swings 32/24 24 abmat situps


Saturday

Apr 21, 2018

Workout of the Day Complete with a partner 10 minutes as many rounds as possible P1: 2 wall ball shots (#20/#14) Both: 2 synchro burpees P2: 2 WB shots 4/4/4, 6/6/6, 8/8/8  etc.... 3:00 rest 10:00 AMRAP P1: 2 shuttle sprints Both: 1 Curtis P p2: 2 shuttle sprints 4/2/4, 6/3/6, 8/4/8  etc...... Post WOD 5 rounds 10-15 V-ups 3 swimmers


Friday

Apr 20, 2018

Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict press Strict pullups Workout of the Day 5 rounds for time 5 deadlifts (#225/#155) 50 double unders


Thursday

Apr 19, 2018

Pre WOD 5 rounds, not for time 20 1 arm DB rows (10R/10L) :30 L-sit Workout of the Day "Nancy" 5 rounds for time 400 meter run 15 overhead squats (#95/#65)