WOD

WOD

Daily Workout

 

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WOD

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Monday

November 19, 2018
Workout of the Day 3 X 3:00 rounds of... 2 rounds of 8 power snatch (#95/#65) / 8 toes to bar Max cal Assault bike in remaining time Rest 1:00 between rounds 1 & 2, and 2 & 3 Rest 3:00 after round 3, then... 3 X 3:00 2 rounds of 8 push press (#95/#65) / 8 box jumps (24"/20") Max calories on rower in remaining time Rest 1:00 *score total calories

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Saturday

November 17, 2018
Pre WOD Bring Sally Up Workout of the Day 5:00 as many rounds as possible with partner A) P1: 10/8 cal row P2: Front plank hold B) P1: 10/8 cal bike P2: wall sit 3:00 rest 5:00 AMRAP A) P1: 50 double unders P2: chin over bar hold B) P1: 20 walking lunge steps P2: russian twists  

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Friday

November 16, 2018
Pre WOD  Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 (10 reps) 2nd min: rest 3rd min: 1 ring dip every :05 4th min: rest *all reps done without coming off bar or rings during each interval Workout of the Day 3 rounds for time 30 deadlifts (#135/#95) 30 calorie Assault bike 30 abmat situps

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Thursday

November 15, 2018
Pre WOD 5 rounds not for time 14 (7R/7L) half kneeling bottoms up kettlebell press 10-15 GHD situps Workout of the Day 5 rounds 2:00 200/150 meter row AMRAP double kettlebell front squat (24kg/16kg) 1:00 rest

Wednesday

November 14, 2018
Pre WOD Tabata push press (#45/#35) *resting position is bar locked out overhead Workout of the Day 3 rounds 5:00 as many rounds as possible 18/13 calorie Assault bike 18 kettlebell swings (24kg/16kg) 18 burpees 2:00 rest

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Tuesday

November 13, 2018
Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day 18 minutes as many rounds as possible 4 power cleans (#185/#125) 8 toes to bar 12 ring pushups

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Monday

November 12, 2018
Pre WOD Every 3 minutes on the minute for 15 minutes 5 back squats Workout of the Day 5 rounds for time 20 single arm overhead walking lunge steps (#50/#35) 50 double unders  

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Friday

November 9, 2018
Pre WOD Alternating double tabata -Med ball moutaun climbers -MB russian twists -Front plank feet on MB, toe taps -MB situps Workout of the Day 4 rounds 2:00 max cal Assault bike 2:00 AMRAP DB weighted step ups (#50/#35)(24"/20") 1:00 rest

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Thursday

November 8, 2018
Workout of the Day 3 round "Jackie" 3 rounds for time of... 1ooo meter row 50 thrusters (#45/#35) 30 pullups  

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Wednesday

November 7, 2018
Workout of the Day For time 21 power cleans (#155/#105) 21 lateral burpees over bar 100 double unders 15 power cleans 15 lateral burpees over bar 100 double unders 9 power cleans 9 lateral burpees over bar 100 double unders

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