Saturday

Jun 15, 2019

Workout of the Day Complete for time with a partner 4 X 400 meter run 100 sandbag front rack lunges 75 SB over the shoulder 50 SB front squats 25 SB clean and jerks 2 X 200 meter run


Friday

Jun 14, 2019

Pre WOD Bench Press 5 X 3 Workout of the Day For time 50 abmat situps - 25/20 cal bike - 10 deadlifts (#275/#195) 40 - 20/16 - 8 DL 30 - 15/12 - 6 DL 20 - 10/8 - 4 DL 10 - 5/4 - 2 DL


Thursday

Jun 14, 2019

Workout of the Day For time 21 hang power snatches (#95/#65) 200 meter run 21 overhead squats 200 meter run 15 HPS 200 meter run 15 OHS 200 meter run 9 HPS 200 meter run 9 OHS 200 meter run Post WOD 40 barbell rollouts


Wednesday

Jun 12, 2019

Workout of the Day 7 rounds 3:30 100 meter farmers carry (24kg/16kg) 20 KB swings 10 pullups AMRAP burpees :30 rest *score total burpees


Tuesday

Jun 11, 2019

Pre WOD Every 2:30 for 6 rounds 5 front squats Workout of the Day For time 5-10-15-10-5 Ring dips Strict press (#75/#55) Pushups


Monday

Jun 10, 2019

Workout of the Day 20 minutes as many rounds as possible 40 double unders 20 single arm DB clean and jerks (#50/#35) 20 double unders 20/15 calorie row Post WOD 3 rounds 30 band pull aparts 30 banded tricep extensions


Saturday

Jun 8, 2019

Workout of the Day 7:00 100 double unders, then AMRAP.. 10 toes to bar 10 KB swings (24/16) 3:00 rest 7:00 100 DU's, then. AMRAP... 10 goblet squats 10 burpees 3:00 rest 7:00 100 DU's, then AMRAP... 10 pullups 100 meter run


Friday

Jun 7, 2019

Pre WOD 5 rounds, not for time 5 sumo deadlifts 20 hollow rocks Workout of the Day 10 minutes as many rounds as possible 5 power cleans (#155/#105) 10/7 cal bike 15 wall ball shots (#20/#14)    


Thursday

Jun 6, 2019

Workout of the Day For time 400 run with med ball (#20/#14) 40 MB burpees 40 pullups 300 run with MB 30 MB burpees 30 pullups 200 run with MB 20 MB burpees 20 pullups 100 run with MB 10 pullups  


Wednesday

Jun 5, 2019

Pre WOD  Bulgarian split squat 5 X 7 Workout of the Day 5 rounds for time 15 DB deadlifts (#50/#35) 30 russian twists (#20/#14) 45 double unders