Wod

DAILY WORKOUT

LEADERBOARD



Friday

Jul 4, 2020

Pre WOD Every minute on the minute for 10:00 5 hang power cleans Workout of the Day 14:00 as many rounds as possible 21/16 Cal Row 15 Tuck-ups 9 Hang Power Cleans (135/95)


Thursday

Jul 3, 2020

Pre WOD Every 2:30 for 5 sets 7 bench press Workout of the Day Every minute on the minute for 10:00 12/10 calorie bike 15 wall ball shots (#20/#14)


Wednesday

Jul 1, 2020

Pre WOD Deadlift 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day Every minute on the minute for  6:00 Even: 10 Deadlifts (135/95) Odd: 8 down up box jumps -2:00 Rest Every minute on the minute for  6:00 5 Deadlifts (185/135) 7 Burpees 9 Box Jumps


Tuesday

Jun 30, 2020

Pre WOD Push press 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day On a 2:00 running clock... Max double unders Into... Every minute on the minute for 8:00 Even: max push press (95/65) Odd: max slam balls (#30/#20) Into... On a 2:00 running clock... Max double unders


Monday

Jun 29, 2020

Pre WOD Every 2:00 on the minute Front squat 8-6-4-8-6-4 *second set of 8/6/4 heavier than first set of 8/6/4 Workout of the Day 10:00 as many rounds as possible 3-6-9 and so on... Front Squats (95/65) Toes to Bar


Saturday

Jun 27, 2020

Pre WOD 3 sets 7 SA KB Snatch (R) 10 SA OH KB Lunge (R) 7 SA KB Snatch (L) 10 SA OH KB Lunge (L) Workout of the Day 4 rounds for time 30/25 Cal Row 20 Alt. DB Snatches (50/35) 10 Pull-ups


Friday

Jun 26, 2020

Pre WOD Every 1:30 for 6 sets 10 deadlifts Workout of the Day Every 4:00 for 16:00 50 double unders 15/12 cal bike 10 deadlifts (#185/#125) 50 double unders


Thursday

Jun 25, 2020

Pre WOD Every minute on the minute for 10:00 Even: 10 strict press Odd: 10 see saw DB bent over rows (L+R=1) Workout of the Day 4 sets 3:00 as many rounds as possible 3 burpees 5 push press (#95/#65) 7 box jump overs (24"/20")  


Wednesday

Jun 24, 2020

Pre WOD Every 3:00 for 5 sets 7 back squats *1:00 wall sit after each set Workout of the Day Every minute on the minute for 10:00 Even:  18/14 Cal Row Odd: 10 Front Squats (135/95)


Tuesday

Jun 23, 2020

Pre WOD Bench press 10-10-10 Workout of the Day 15 minutes as many rounds as possible 25 DB Floor Press (35/25) 25 Walking Lunges 25 Hand Release Push-ups 25 Tuck-ups


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