Wednesday

Aug 21, 2019

Pre WOD Every minute on the minute for 12:00 Even: 3 front squats Odd: 6 back squats Workout of the Day For time 30-20-10 Assaault bike for cals Power snatch (#75/#55)(Rx+ #115/#85) Toes to bar  


Monday

Aug 20, 2019

Workout of the Day Every minute on the minute for 20:00 Even: 15/10 calorie row Odd: 5 pullups / 10 pushups / 15 squats Post WOD 100 strict abmat situps


Friday

Aug 16, 2019

Workout of the Day 10 rounds :30 AMRAP DB thrusters (#50/#35) :30 rest :30 AMRAP burpees :30 rest


Thursday

Aug 15, 2019

Workout of the Day 15 minutes as many rounds as possible 30 alternating DB snatches (#50/#35) 20 pullups 10 box jumps (30"/24") Post WOD Accumulate 2:00 in L-sut position *every break do :20 handstand hold


Wednesday

Aug 14, 2019

Workout of the Day 5:00 35/25 cal Assault bike Then... amrap 3 power cleans (#95/#65) (Rx+ #135/#95) 6 pushups 9 squats 5:00 rest 5:00 25/18 cal Assault bike Then.... 3 power cleans (#115/#85 (Rx+ #155/#105) 6 pushups 9 squats 5:00 rest 5:00 15/10 cal Assault bike Then... 3 power cleans (#135/#95) (Rx+ #175/#125) 6 pushups 9 squats


Tuesday

Aug 13, 2019

Pre WOD Tabata -Banded pull throughs -V-sit KB figure 8 -Band pull aparts -Kneeling banded crunches Workout of the Day For time 21-15-9 Deadlift (#225/#155) DB push press (#50/#35)


Monday

Aug 13, 2019

Workout of the Day Every 5:00 for 25:00 500/400 meter row 15 bench press (#135/#95) *post time of slowest round


Saturday

Aug 10, 2019

Workout of the Day 4 rounds with a partner P1: 10 kettlebell clean and jerks 25' OH KB walking lunge R arm 7 burpees 25' OH KB walking lunge L arm P2: Bike for max calories


Friday

Aug 9, 2019

Workout of the Day 3 rounds for time 800 meter run 80 double unders 21 push press (#115/#85)


Thursday

Aug 8, 2019

Pre WOD Playing with front levers 5 sets of 5-10 reps of any one of the following... -bar pull over/lower through front lever -ice cream makers -ball up on rings/lower through front or tuck lever -scaled front lever on floor Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#135/#95) 7 burpees 200 meter run


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