Tuesday

Apr 30, 2019

Workout of the Day For time 15/10 calorie bike 10 hang power snatches (#95/#65) 10 lateral burpees over bar 15 wall ball shots (#20/#14)


Monday

Apr 30, 2019

Pre WOD 4 rounds not for time 3 deadlifts 12 alternating kettlebell Z press (6R/6L) Workout of the Day 12 minutes as many rounds as possible 8 calorie row 12 kettlebell snatches (24kg/#16kg) (Rx+ 32kg/24kg) 16 abmat situps (Rx+ GHD situps)  


Saturday

Apr 27, 2019

Workout of the Day 20 minuutes as any rounds as possible with a partner P1: 400 meter run P2: as many reps as possible of "Cindy" (5 pullups/10 pushups/15 squats)  


Friday

Apr 26, 2019

Workout of the Day 4 rounds for as many reps as possible :40 work :20 rest of... -glute bridge floor press -weighted setups -squats -row -snatch -russian twist -curls -behind head tricep extension *all movements done with #45/#25 bumper plate  


Thursday

Apr 25, 2019

Workout of the Day 4 rounds for time 400 meter run 3 rounds of "Macho Man" (3 power cleans/3 front squats/3 p.jerks)(#135/#95) RX+ #185/#135  


Wednesday

Apr 24, 2019

Workout of the Day 5 rounds 3:30 18/13 calorie row 100 meter farmers carry (32kg/24kg) AMRAP muscle ups :30 rest


Tuesday

Apr 23, 2019

Workout of the Day 18 minutes as many rounds as possible 21/15 calorie Assault bike 15 strict pullups 15 DB deadlifts (#50/#35) 15 DB front squats Post WOD 4 X 50 meter banded partner sprints


Monday

Apr 23, 2019

Pre WOD Pause bench press (:03 pause on chest) 5 x 5 Workout of the Day 3 rounds for time 24/17 calorie row 21 wall ball shots (#20/@124) 18 alternating DB snatches (#50/#35) 15 burpees over DB


Saturday

Apr 20, 2019

Workout of the Day For time 50 ft walking lunge (#50/#35) 45 deadlifts (#95/#65) 40 wall ball shots (#20/#14) 35 power cleans (#95/#65) 30 burpees 25 push press 20 DB snatch (#50/#35) 15 toes to bar 10 X 10 meter shuttle sprint 5 devils press (#50/#35)  


Friday

Apr 19, 2019

Pre WOD Every 2 minutes on the minute for 10 minutes 3 man makers Workout of the Day Quadruple Tabata -bike for cal -wall ball shots (#20/#14) -box jumps (24"/20") -jumping lunges *complete 8 intervals of each movement before moving to next *post total of lowest rep round of each movement  


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