WOD

WOD

Daily Workout

 

Leaderboard

 

WOD

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Monday

November 20, 2017
Pre WOD 4 rounds not for time 10 ring dips (weight or assist as necessary) 10-15 GHD situps Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 5 deadlifts (athlete's choice) 5 strict pullups

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Saturday

November 18, 2017
Workout of the Day For time in teams of 2 alternate every rep with * *50 thrusters (#95/#65) 50 double unders *40 toes to bar 50 double unders *30 overhead squats (#95/#65) 50 double unders *20 pullups 50 double unders 5 min AMRAP burpees alternating every rep

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Friday

November 17, 2017
Pre WOD Back squat 5 X 6 Workout of the Day 5 rounds for time 20/15 calorie row 10 clapping pushups 10 DB weighted step ups (#30/#20)(24"/20")  

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Thursday

November 16, 2017
Pre WOD Pistols 4 X 8 Workout of the Day "Nate" 20 minutes as many rounds as possible 2 muscle ups 4 handstand pushups 8 kettlebell swings (32kg/24kg)

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Wednesday

November 15, 2017
Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day For time 42-30-18 Wall ball shots (#20/#14) Kettlebell weighted situps (12kg/8kg)  

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Tuesday

November 14, 2017
Pre WOD Every minute on the minute for 10 minutes Even: 1:00 plank hold Odd: 2 deadlifts Workout of the Day 15 minutes as many rounds as possible 10 knees to elbows 7 burpees 4 manmakers (#40/#25)

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Monday

November 13, 2017
Pre WOD Dumbbell thruster 5 X 5 Workout of the Day 7 rounds 2:00 AMRAP 7 power cleans (#135/#95) 7 pullups 1:00 rest

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Friday

November 10, 2017
Pre WOD Bench Press 5-5-3-3-1-1 Workout of the Day Happy 242 Birthday to the United States Marine Corps 1110 seconds (18.5 min) as many rounds as possible 17 box jumps (24"/20") 75 double unders 242 meter row  

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Thursday

November 9, 2017
Pre WOD Every minute on the minute 10 minutes 1 snatch Workout of the Day "Nasty Girls" 50 squats 7 muscle ups 10 hang power cleans (#135/#95)    

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Wednesday

November 8, 2017
Pre WOD  Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dips

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