Tuesday

Sep 30, 2019

Pre WOD 5 rounds not for time 5 bent over barbell rows 20 1 arm KB hollow body press (10R/10L) Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Sandbag over the shoulder (#120/#85) *50 meter farmers carry after each set (32kg/24kg)


Monday

Sep 30, 2019

Pre WOD Every 2 minutes on the minute for 10:00 3 squat cleans Workout of the Day 20 minutes as many rounds as possible 10 strict press 15/10 cal bike 10 strict pullups 15/10 cal bike  


Saturday

Sep 28, 2019

Workout of the Day With a partner, complete for time 3 rounds of.. 400 partner run (teathered with sandbag) 60/45 cal bike (partition as necessary) then.... 100 thrusters (#135/#95) (partitoin as necessary)


Friday

Sep 27, 2019

Workout of the Day Every 5:00 on the minute for 30:00 21/15  calorie row 15 burpees 9 power snatchs (#135/#95) *post time of slowest round


Thursday

Sep 26, 2019

Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots (#20/#14)(Rx+ #30/#20) 15 double dumbbell bent over rows (#50/#35)(Rx+ #70/#50)  


Wednesday

Sep 25, 2019

Pre WOD Handstand skill work Workout of the Day For time 75/50 calorie bike 75 squats 2000 meter row 75 squats 75/50 calorie bike


Tuesday

Sep 24, 2019

Pre WOD Every minute on the minute for 12 minutes Even: 3 power cleans + 2 front squats = 1 push jerk Odd: 7 strict toes to bar Workout of the Day 16 minutes as many rounds as possible 6 pullups (Rx+.. chest to bar) 12 sandbag pull through pushups (#85/#60) 200 meter run


Monday

Sep 23, 2019

Pre WOD "Death by Ring Dips" (Rx+...Muscle Ups) Workout of the Day For time 50-40-30-20-10 Russian kettlebell swings (24kg/16kg) (Rx+ 32kg/24kg) Abmat situps (Rx+ GHD situps 25/20/15/10/5) Double unders  


Saturday

Sep 21, 2019

Workout of the Day For time 40 wall ball shots 400 run 20 strict pullups 400 run 60 burpees 400 run 20 strict pullups 400 run 40 WB shots


Friday

Sep 20, 2019

Pre WOD Pause bench press (:02 pause with bar on chest) 5 X 8 Workout of the Day 6 rounds :30 AMRAP double kettlebell squat cleans (24kg/16kg) :30 AMRAP double KB bent over row :30 AMRAP ring dips 1:00 rest