WOD

DAILY WORKOUT

LEADERBOARD



Thursday

Feb 21, 2020

Workout of the Day Every minute on the minute for 18:00 1st min- :50 max reps of "KB Flow" (53/35)|(35/26)* 2nd min- :50 max reps of "BW Flow"** 3rd min- :50 max reps of rope climb *1 Rep of "KB Flow" is... 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of "BW Flow" is... 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R) Post WOD 3 sets of... 1:00 Max


Wednesday

Feb 19, 2020

Pre WOD 5 sets 1 push press + 2 push jerks + 3 split jerks Workout of the Day 10:00 as many rounds as possible 6 push jerks (#155/#105) 15/12 calorie row


Tuesday

Feb 18, 2020

Pre WOD  In 15:00, build to a heavy 3 rep deadlift Workout of the Day For time 30-20-10 Deadlift (#245/#165) Toes to bar *50 double unders after each full set


Monday

Feb 17, 2020

Workout of the Day For time 500 meter row 50 Box Jump + Step-Down (24"/20") 40 DBL KB Front Rack Lunges (16kg/12kg) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 500 meter row


Saturday

Feb 15, 2020

Workout of the Day With a partner, complete 4 rounds for max cals and reps 4:00 calorie row 3:00 burpees over bar 2:00 daedlifts (#225/#155)  


Friday

Feb 14, 2020

Pre WOD 12:00 handstand pushup skill work Workout of the Day Every 4:00 for 24:00 7 Up-Down Devil's Press (35/20) 14 DB Front Squat 16/13 Cal Bike


Thursday

Feb 14, 2020

Workout of the Day 35:00 as many rounds as possible 400m Run 500m Row 1500m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Choice* *Athlete Choice (can pick one or mix it up!)... -Hollow Hold or Rocks -Plank Hold or Plank -Shoulder Taps -Dead -bugs -Quad Heel Touches -Sit-Thrus


Wednesday

Feb 13, 2020

Workout of the Day 7:00 as many rounds as possible 1-2-3-4...and so on Bar Muscle-Ups 2-4-6-8..and so on Hang Power Clean (155/105) -Rest 3:00, then... 5:00 as many round as possible ...pick-up where you left off


Tuesday

Feb 12, 2020

Pre WOD 5 sets of... 2 push press + 1 push jerk + 1 split jerk Workout of the Day Every minute on the minute for 12:00 Even: 7 Push press then max push Jerks until :50 (115/75) Odd: 5 Burpees then double unders task priority* *Intro - 75 Fast Single Unders Intermediate - 40 Double Unders Advanced - 40 Unbroken Double Unders  


Monday

Feb 11, 2020

Pre WOD In 15:00, find your heaviest 5 rep deadlift Workout of the Day "Christine" 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24"/20")  


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