Tuesday

Tuesday

Pre WOD 4 rounds 10 ring dips 40 meter farmers carry (32kg/24kg) Workout of the Day Dumbbell “DT” 5 rounds for time 12 DB deadlifts (#50/#35) 9 DB DB hang power clean 6 DB push press  

Monday

Monday

Pre WOD Front squat 4 X 10 Workout of the Day Every 5 minutes for 15 minutes 15/10 calorie Assault bike 15 wall ball shots (#20/#14) 10 burpees 10/7 calorie row 50 double unders *post time of slowest round

Saturday

Saturday

Workout of the Day 8 rounds with a partner, 1 person working at a time 8 thrusters 8 toes to bar 8 lateral over the bar burpees Then.. 8 X 200 meter run, then… 8 roundsĀ of… 8 thrusters 8 toes to bar 8 lateral over the bar burpees Post WOD…

Tuesday

Tuesday

Pre WOD Every :90 for 12 minutes 1 power clean 1 hang squat clean Workout of the Day 5 rounds for time 6 deadlifts (#275/#195) 12 box jumps (24″/20″) 24 double unders