Tuesday

Tuesday

Pre WOD 5 rounds not for time 5 deadlifts 10-15 GHD situps Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Barbell curls (#43/#35)

Thursday

Thursday

Workout of the Day Every 2 minutes on the minute for 20 minutes 12 deadlifts 9 hang power cleans 6 front squats 3 push press *athlete’s choice on weight, AHAP while being able to maintain pace with clock for 10 rounds Post WOD 40 barbell rollouts

Tuesday

Tuesday

Pre WOD Front rack weighted step up 3 X 12 Workout of the Day 18 minutes as many rounds as possible 15 calorie row 12 1 arm kettlebell thrusters (24kg/16kg) 9 burpees

Monday

Monday

Pre WOD 5 rounds not for time 7 seal rows 7 strict handstand pushups Workout of the Day For time Kettlebell swings (24kg/16kg) 45-30-15 Abmat situps 30-20-10 Box jumps (30″/24″) 15-10-5