Friday

Friday

Pre WOD Bent over barbell row 5 X 7 Workout of the Day For time 21 squat snatches (#75/#55) 42 pushups 15 squat snatches 30 pushups 9 squat snatches 18 pushups

Monday

Monday

Workout of the Day Every 5 minutes on the minute for 25 minutes complete…. 20/15 calorie row 15 burpees 50 double unders 15 kettlebell swings (32kg/24kg) *score slowest round  

Friday

Friday

Workout of the Day For time 7 wall walks, then…. 3 rounds of 20/15 calorie Assault bike 20 toes to bar 20 burpee box jump overs (24″/20″) 100 meter farmers walk (32kg/24kg) 20 wall ball shots (#20/#14) then… 7 wall walks *40 min time cap

Thursday

Thursday

Pre WOD 5 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day   12 minutes as many rounds as possible 8 hanging split snatch (#75/#55)(alternate legs) 8 lateral burpees over bar

Saturday

Saturday

Workout of the Day Every minute on the minute for 30 minutes 1st min: 10 calorie Assault bike 2nd min: 20 KB swings (russian)(32kg/24kg) 3rd min: 100 meter run 4th min: 100′ suitcase carry (32kg/24kg) 5th min: 100′ waiters walk (24kg/16kg) 6th min: 15 toes to bar