Friday

Jun 29, 2018

Workout of the Day 45 minutes as many rounds as possible 400 meter run 3 rope climbs 400 meter run 15 clapping pushups


Thursday

Jun 28, 2018

Workout of the Day 4:00 AMRAP 6 ring dips 6 pullups 2:00 max cal Assault bike 2:00 rest 5:00 AMRAP 7 deadlifts (#185/#125) 7 box jump overs (24"/20") 2:00 max cal Assault bike 2:00 rest 6:00 AMRAP 8 hang power cleans (#115/#85) 8 front squats 2:00 max cal Assault bike


Wednesday

Jun 27, 2018

Pre WOD Every 2 minutes on the minute for 16 minutes 2 back squats Workout of the Day 10  minutes as many rounds as possible 250/200 meter row 10 power snatches (#75/#55)


Tuesday

Jun 27, 2018

Workout of the Day 5 rounds for time 18 burpees 18 kettlebell swings (32kg/24kg) 18 box jumps (24"/20")


Monday

Jun 25, 2018

Workout of the Day "Cindy" or "Mary" 20 minutes as many rounds as possible 5 pullups 10 pushups 15 squats OR 5 handstand pushups 10 pistols 15 pullups Post WOD 100 abmat situps


Friday

Jun 22, 2018

Workout of the Day Every 8 minutes on the minute for 32 minutes 400 meter run 30 deadlifts (#115/#85) 20 shoulder to overhead 10 lateral over the bar burpees


Thursday

Jun 21, 2018

Workout of the Day For time 50 calorie Assault bike 100 double unders 5 manmakers (#50/#35) 40 cal Assault bike 80 double unders 4 manmakers 30 cal Assault bike 60 double unders 3 manmakers 20 cal Assault bike 40 double unders 2 manmakers 10 cal Assault bike 20 double unders 1 manmaker


Wednesday

Jun 20, 2018

Pre WOD Push/split jerk 6 X 2 Workout of the Day 4 rounds for time 400 meter run 50 squats


Tuesday

Jun 19, 2018

Workout of the Day For time 20-18-16-14-12-10-8-6-4-2 10-9-8-7-6-5-4-3-2-1 Wall ball shots (#20/#14) Toes to bar 5:00 rest, then, same rep scheme for... Ring pushups Deadlifts (#225/#155)  


Monday

Jun 18, 2018

Workout of the Day For time 10 rounds 5 strict pullups 10 reps of each dumbbell movement (each round new movement) 15 abmat situps Rd 1: DB push press (#50/#35) Rd 2: DB burpee Rd 3: DB cleans Rd 4: DB bench press Rd 5: DB lunges Rd 6: DB front squats Rd 7: DB row Rd 8: DB snatch Rd 9: DB deadlift Rd 10: DB thrusters    


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