Thursday

Apr 18, 2019

Pre WOD Strict press 3 X 5 Push press 3 X 3 Workout of the Day 2:30 300/225 meter row AMRAP sumo deadlift high pull (#95/#65) :30 rest


Wednesday

Apr 18, 2019

Pre WOD 4 rounds, not for time 5 deadlifts 5-10 strict knees to elbows Workout of the Day 12 minutes as many rounds as possible 18 kettlebell swings (24kg/16kg) 9 pullups 100 meter run


Tuesday

Apr 16, 2019

Workout of the Day 3 rounds for time 27/21 calorie bike 21 power cleans (#115/#85) 15 burpee box jumps (#24/#20) Post WOD 40 barbell rollouts


Monday

Apr 15, 2019

Pre WOD Front rack weighted step ups 4 X 10 Workout of the Day 3 rounds 4:00 15/12 calorie row 40 double unders AMRAP handstand pushups 1:00 rest  


Saturday

Apr 13, 2019

Workout of the Day With a partner for as many reps as possible 7:00 P1: 15 burpees P2: AMRAP DB front rack lunges (#50/#35) 4:00 rest 7:00 P1: 15/12 calorie row P2: AMRAP Kb swings (24kg/16kg) 4:00 rest 7:00 P1: 15/12 calorie bike P2: AMRAP toes to bar


Friday

Apr 12, 2019

Pre WOD Back squat 3 X 6 Workout of the Day 3 rounds for time 12 romanian deadlifts (#155/#105) (do not allow bar to touch floor between reps) 24 GHD situps 100 meter KB front rack carry (2 X 24kg/16kg) 100 meter KB farmers carry (2 X 32kg/24kg)


Thursday

Apr 11, 2019

Pre WOD Bench press 3 X 7 Workout of the Day 10 rounds for time 1 rope climb 6 DB snatches (#50/#35) (Rx+ #70/#50) 12/8 cal Assault bike  


Wednesday

Apr 10, 2019

Workout of the Day 3 rounds for time 30/20 calorie row 30/20 calorie bike 30 X 10 meter shuttle sprint 3:00 rest  


Tuesday

Apr 9, 2019

Pre WOD Every :90 for 7 rounds 1 high hang clean 1 hang clean 1 front squat Workout of the Day For time 50 pullups 50 KB swings (24kg/16kg) Rx+ (32kg/24kg) 50 box jumps (24"/20") 50 overhead squats (#75/#55) Rx+ (#95/#75) 50 abmat situps Rx+ GHD situps


Monday

Apr 8, 2019

Pre WOD 3 rounds 12 strict 1 arm DB press 12 1 arm DB rows Workout of the Day 18 minutes as many rounds as possible 60 double unders 45 squats 21/15 calorie bike 10 push jerks (#155/#105) Rx+ #185/#135