Tuesday

Jul 31, 2018

Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter run


Monday

Jul 30, 2018

Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double unders


Friday

Jul 27, 2018

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees  


Thursday

Jul 26, 2018

Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)


Wednesday

Jul 25, 2018

Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushup


Tuesday

Jul 24, 2018

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-ups


Monday

Jul 23, 2018

Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction in score each time KB's are set done


Saturday

Jul 21, 2018

Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike 4:00 AMRAP snatch (#95/#65) 3:00 rest 5:00 max cal Assault bike 3:00 AMRAP thrusters (#75/#55)  


Friday

Jul 20, 2018

Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar burpees


Thursday

Jul 19, 2018

Pre WOD 5 rounds, not for time 10 archer ring pushups 10-15 GHD situps Workout of the Day 3 rounds for time 30 squats 15 push jerks (#115/#85)