WOD

WOD

Daily Workout

 

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WOD

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Monday

July 16, 2018
Pre WOD "Death by strict pullups" Workout of the Day "Fight Gone Bad" 5 rounds as many reps/calories as possible 1:00 wall ball shots (#20/#14) 1:00 sumo deadlift high pull 9375/#55) 1:00 box jumps (20") 1:00 push press 1:00 row for calories 1:00 rest  

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Saturday

July 14, 2018
Workout of the Day With a partner, complete 3 rounds for time P1: 30 toes to bar P2: hang from bar P1: 30 wall ball shots (#20/#14) P2: handstand hold P1: 30 box jumps (24"/20") P2: bottom of squat hold

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Friday

July 13, 2018
Workout of the Day 25 minutes as many rounds as possible 10 power snatches (#115/#85) 20 pushups 40/32 calorie Assault bike 80 meter farmers carry (32kg/24kg)

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Thursday

July 12, 2018
Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 strict toes to bar Workout of the Day 11 minutes as many rounds as possible 250/200 meter row 50 double unders

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Wednesday

July 11, 2018
Workout of the Day "Hotshots 19" 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

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Tuesday

July 10, 2018
Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 rest

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Monday

July 9, 2018
  Workout of the Day Every minute on the minute for 16 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Every minute on the minute for 12 minutes 1st min: :20 L-sit 2nd min: 20 hollow rocks 3rd min: 20 abmat situps

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Saturday

July 7, 2018
Workout of the Day "Daniel" For time 50 pullups 400 meter run 21 thrusters (#95/#65) 800 meter run 21 thrusters 400 meter run 50 pullups

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Friday

July 6, 2018
Workout of the Day 6 rounds 2:00 15/12 cal bike AMRAP DB thrusters (#35/#25) 2:00 rest

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Thursay

July 5, 2018
Pre WOD Kettlebell windmill 5 X 10 (5R/5L) Workout of the Day 5 rounds for time 400 meter run 10 sandbag over the shoulder (#105/#75)

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