WOD

WOD

Daily Workout

 

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WOD

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Tuesday

August 14, 2018
Pre WOD Every 4 minutes on the minute for 16 minutes 10 back squats Workout of the Day 5 rounds 1:30 5 strict pullups 10 deadlifts (#225/#155) AMRAP box jumps (24"/20") :30 rest *score total box jumps

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Monday

August 13, 2018
Workout of the Day 10 rounds for time 250/200 meter row 15/10 pushups 30 abmat situps *30:00 time cap

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Saturday

August 11, 2018
Workout of the Day 3 rounds for time 30/20 calorie Assault bike 50 goblet squats (24kg/16kg) 30 burpees * every 4 minutes on the minute complete a 100 meter farmers carry (2 X 24kg/16kg)

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Friday

August 10, 2018
Workout of the Day 35 minutes as many rounds as possible 400 meter run 8 DB thrusters (#50/#35) 3 rope climbs 11 box jumps (30"/24")

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Thursday

August 9, 2018
Pre WOD Every minute on the minute for 12 minutes 2 hang power snatches Workout of the Day "Helen" 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups    

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Wednesday

August 8, 2018
Workout of the Day 8:00 AMRAP 9 power cleans (#135/#95) 30 double unders 3:00 rest 6:00 AMRAP 6 power cleans (#155/#105) 40 double unders 3:00 rest 4:00 AMRAP 3 power cleans (#185/#125) 50 double unders

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Tuesday

August 7, 2018
Pre WOD 5 rounds not for time 10 DB bench press 10 double bent over KB rows Workout of the Day 3 rounds for time 20 toes to bar 10 sandbag cleans over the shoulder (#105/#70)  

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Monday

August 6, 2018
Pre WOD Thruster 5X 5 Workout of the Day 15 minutes as many rounds as possible 15/10 calorie Assault bike 10 wall ball shots (#20/#14) 5 deadlifts (#275/#195)    

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Saturday

August 4, 2018
Workout of the Day In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc.... of, Wall ball shots (#20/#14) Box jumps (24"/20") 3:00 rest In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc.... of, Kettlebell swings (24kg/16kg) Burpees

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Friday

August 3, 2018
Workout of the Day 4 rounds for time 400 meter run 20 pullups 30 pushups 40 situps 50 squats

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