Friday

Aug 31, 2018

Pre WOD Back squat 5 X 3 Workout of the Day 100 wall ball shots for time *every break do 10 pullups and 10 burpees


Thursday

Aug 30, 2018

Workout of the Day For time 1 mile run 50 power cleans (#155/#105) 1 mile run


Wednesday

Aug 29, 2018

Workout of the Day For time 50 calorie Assault bike 50 DB snatches (#50/#35) 5 rope climbs 40 calorie AB 40 DB snatches 4 rope climbs 30 calorie AB 30 DB snatches 3 rope climbs 20 calorie AB 20 DB snatches 2 rope climbs 10 calorie AB 10 DB snatches 1 rope climb


Tuesday

Aug 28, 2018

Pre WOD Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 from :05-:50 (10 reps) without coming off bar 2nd min: rest 3rd min: 1 ring dip every :05 from :05-:50 (10 reps) without coming off rings 4th min: rest Workout of the Day 5 rounds 2:00 5 deadlifts (#275/#155) 15/10 calorie row AMRAP box jumps (24"/20") 1:00 rest


Monday

Aug 27, 2018

Pre WOD Bench press 5 X 5 Workout of the Day 3:00 as many rounds as possible 3 kettlebell lunges passing through legs (24kg/16kg)(L+R=1) 6 goblet squats 9 KB swings 1:00 rest


Friday

Aug 24, 2018

Workout of the Day 4 rounds for time 400 meter sandbag run (#70/#55) 12 manmakers (#40/#25)  


Thursday

Aug 23, 2018

Workout of the Day 22 minutes as many rounds as possible 30/20 calorie Assault bike 15 burpees 100 meter farmer carry (32kg/24kg) Post WOD Alternating tabata -hollow body hold -superman hold


Wednesday

Aug 22, 2018

Workout of the Day 3 rounds for time 20 hang power cleans (#95/#65) 20 front squats 20 push press Post WOD 40 barbell rollouts


Tuesday

Aug 21, 2018

Workout of the Day 5 rounds for time 60 double unders 30 calorie row 15 kettlebell swings (24kg/16kg)  


Monday

Aug 20, 2018

Workout of the Day For time 15 clean and Jerks (#135/#95) 5 rounds of sit up "Cindy" (5 strict pull-ups/10 pushups/15 sit-ups) 12 C&J's 4 rounds of Cindy 9 C&J's 3 rounds of Cindy 6 C&J's 2 rounds of Cindy 3 C&J's 1 round of Cindy