WOD

WOD

Daily Workout

 

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WOD

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Monday

January 14, 2019
Workout of the Day "Barbara" 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3:00 between rounds Post time of each round Advanced option 10 muscle ups 20 handstand pushups 30 GHD situps 40 pistols  

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Saturday

January 12, 2019
Workout of the Day 4 rounds for time with a partner P1: 8 manmakers (#50/#35) / P2: front plank hold P1: 20 deadlifts (#275/#205) / P2: wall sit P1: 24 arm DB thrusters (#50/#35) / P2: hollow body hold Then, cash out.. 500 double unders / row

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Friday

January 11, 2019
Workout of the Day 5 rounds as many reps as possible 1:00 10 meter shuttle sprints 1:00 wall ball shots (#20/#14) 1:00 kettlebell swings (24kg/16kg) 1:00 box jumps (24"/20") 1:00 rest

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Thursday

January 10, 2019
Workout of the Day 18 minutes as many rounds as possible 3 rope climbs 15 deadlifts (#185/#125) 25/20 calorie Assault bike Post WOD 40 barbell rollouts    

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Wednesday

January 9, 2019
Pre WOD Back squat 5 X 5 Workout of the Day For time 5-10-15-10-5 Strict press (#75/#55) Ring dips Pushups

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Tuesday

January 8, 2019
Pre WOD Every minute on the minute for 10 minutes 3 muscle snatch Workout of the Day 2 rounds 3:00 max meters farmers carry (#32kg/24kg) 2:00 AMRAP jumping lunges 1:00 AMRAP muscle ups 3:00 rest  

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Monday

January 7, 2019
Workout of the Day 5 rounds for time 25/18 calorie row 50 double unders 3 rounds of "The Chief" (3 power cleans 135/95 / 6 pushups / 9 squats)

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Saturday

January 5, 2019
Workout of the Day 3 rounds with a partner for time 40 partner wall ball shots 30 calorie bike / partner deadlift hold (alternate every 15 cal) 40 alternating box jumps 30 calories row / front plank hold ((alternate every 15 cal))

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Friday

January 4, 2019
Pre WOD Bench press 5 X 5 Workout of the Day For time 20 power snatchs (#95/#65) 20 lateral over the bar burpees 20 overhead squats 20 lateral over the bar burpees 20 squat snatches

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Thursday

January 3, 2019
Pre WOD Deadlift 6 X 3 Workout of the Day 12 minutes as many rounds as possible 6 DB weighted box step over (#50/#35)(24"/20") 8 hand release pushups 10 supine ring rows

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