Tuesday

Tuesday

Pre WOD Every 4 minutes on the minute for 16 minutes 10 back squats Workout of the Day 5 rounds 1:30 5 strict pullups 10 deadlifts (#225/#155) AMRAP box jumps (24″/20″) :30 rest *score total box jumps

Saturday

Saturday

Workout of the Day 3 rounds for time 30/20 calorie Assault bike 50 goblet squats (24kg/16kg) 30 burpees * every 4 minutes on the minute complete a 100 meter farmers carry (2 X 24kg/16kg)

Thursday

Thursday

Pre WOD Every minute on the minute for 12 minutes 2 hang power snatches Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups    

Wednesday

Wednesday

Workout of the Day 8:00 AMRAP 9 power cleans (#135/#95) 30 double unders 3:00 rest 6:00 AMRAP 6 power cleans (#155/#105) 40 double unders 3:00 rest 4:00 AMRAP 3 power cleans (#185/#125) 50 double unders

Tuesday

Tuesday

Pre WOD 5 rounds not for time 10 DB bench press 10 double bent over KB rows Workout of the Day 3 rounds for time 20 toes to bar 10 sandbag cleans over the shoulder (#105/#70)  

Monday

Monday

Pre WOD Thruster 5X 5 Workout of the Day 15 minutes as many rounds as possible 15/10 calorie Assault bike 10 wall ball shots (#20/#14) 5 deadlifts (#275/#195)    

Saturday

Saturday

Workout of the Day In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Wall ball shots (#20/#14) Box jumps (24″/20″) 3:00 rest In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Kettlebell swings (24kg/16kg) Burpees