Thursday

Thursday

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)  

Wednesday

Wednesday

Workout of the Day For time 50 calorie row 50 ring pushups 50 DB weighted step ups (24″/20″) 2 X (#35/#25) 40/40/40, 30/30/30, 20/20/20, 10/10/10 40 min time cap

Tuesday

Tuesday

Pre WOD Every minute on the minute for 12 minutes Powerclean + hang squat clean Workout of the Day 3 rounds for time 30 calorie row 30 kettlebell swings 30 wall ball shots (#20/#14) Compare to  6/27/17

Monday

Monday

Pre WOD 1 leg romanian deadlift 5 X 10 (5R/5L) Workout of the Day 14 minutes as many rounds as possible 18 DB snatches (#50/#35) 12 V-ups 8 box jumps (24″/20″)

Saturday

Saturday

Workout of the Day 10:00 as many rounds as possible 10 situps 10 KB swings (24kg/16kg) 10 burpees 3:00 rest 7:00 as many rounds as possible 10 push press (#95/#65) 30 double unders 2:00 rest 4:00 as many reps as possible Squat cleans (#135/#95) 1:00 rest For time 3000 meter row…

Friday

Friday

Pre WOD Every 2 minutes on the minute for 14 minutes 5 front squats Workout of the Day 20 minutes as many rounds as possible 10 KB front rack lunges (24kg/16kg) 10 pullups 100 meter overhead KB carry

Monday

Pre WOD KB banded strict press 5 X 7 Workout of the Day “Death by DB squat clean” 20 minutes as many reps as possible 1st min: 1 DB squat clean (#50/#35) 2nd min: 2 DB squat cleans 3/3, 4/4, etc….. * once you can no longer complete the required…