Thursday

Jul 19, 2019

Pre WOD Every minute on the minute for 12 minutes Even: 3 front squats Odd: 6 back squats Workout of the Day For time 21-18-15-12-9-6-3 Row for calories Kettlebell swings (32kg/24kg)  


Wednesday

Jul 17, 2019

Pre WOD Tabata thrusters (#45/#35)... bar may not be set down *even rounds hold bittom of front squat, odd rounds hold bar overhead Workout of the Day For time 50/35 cal Assault bike, then... 100 double unders / 50 abmat situps 80 DU's / 40 SU's 60 DU's / 30 SU's 40 DU's / 20 SU's 20 DU's / 10 SU's Then... 50/35 cal Assault bike  


Tuesday

Jul 16, 2019

Pre WOD 5 rounds, not for time 10 tall muscle snatch 10 1 leg double kettlebell romanian deadlift (alternate legs) Workout of the Day "Elizabeth" For time 21-15-9 Power clean (#135/#95) Ring dip


Monday

Jul 15, 2019

Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots 15 pullups Post WOD 3 rounds 1:00 front plank :30 R side plank :30 L side plank :30 L-sit :30 hollow rocks 2:00 rest


Friday

Jul 12, 2019

Workout of the Day Every 2:30 for 10 rounds 3 power cleans (#185/#125) 15 pushups 100 meter farmers carry (#50/#35)                                                                                                                                                    :30 rest *post time of slowest round


Thursday

Jul 11, 2019

Workout of the Day For time 25 thrusters (#95/#65) 400 meter run 25 pullups 400 meter run 25 thrusters Post WOD 40 barbell rollouts


Wednesday

Jul 10, 2019

Pre WOD Bench press 4 X 10 Workout of the Day 6:00 as many rounds as possible 5 deadlift (#275/#195) 10 lateral over the bar burpees 3:00 rest 6:00 as many rounds as possible 5 devil press (#50/#35) 50 double unders        


Tuesday

Jul 9, 2019

Workkout of the Day Every 5 minutes on the minute for 25 minutes 30 squats 20/15 calorie row 7 power snatches (#115/#85) *post time of slowest round


Monday

Jul 9, 2019

Pre WOD 50 strict pullups *every break do 5 ring dips 7:00 time cap Workout of the Day 18:00 as many rounds as possible 60/40 calorie Assault bike, then... 3 wall ball shots (#20/#14) 3 burpees 6 WB shots 6 burpees, 9/9, 12/12, etc.....


Saturday

Jul 6, 2019

Workout of the Day "Fireworks" With a partner for time 800 run, then..... 7 rds 8 burpee pullups 17 wall ball shots (#20/#14) Then... 800 meter run 76 kettlebell swings (24kg/16kg)