Friday

Friday

Workout of the Day 25 minutes as many rounds as possible 10 power snatches (#115/#85) 20 pushups 40/32 calorie Assault bike 80 meter farmers carry (32kg/24kg)

Thursday

Thursday

Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 strict toes to bar Workout of the Day 11 minutes as many rounds as possible 250/200 meter row 50 double unders

Tuesday

Tuesday

Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 rest

Monday

Monday

  Workout of the Day Every minute on the minute for 16 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Every minute on the minute for 12 minutes 1st min: :20 L-sit 2nd min: 20 hollow rocks 3rd min: 20 abmat situps

Tuesday

Tuesday

Workout of the Day 20 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 MB pushups 10 pullups 10 MB russian twists 10 MB reverse burpees 10 cal Assault bike