WOD

DAILY WORKOUT

LEADERBOARD



Saturday

Aug 24, 2013

Workout of the Day Saturday"Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards


Friday

Aug 23, 2013

Pre WOD EMOM for 10 minutes complete: Snatch from high hang Snatch from above knee Snatch from floor Use 50% of 1 rep max Workout of the Day Helen3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-ups


Thursday

Aug 22, 2013

Pre WOD Partition as necessary Workout of the Day Thursday3 rounds 3:00 as many reps as possible of: 7 med ball cleans (#20/#14) 7 box jumps (30"/24") 1:00 rest


Wednesday

Aug 21, 2013

Workout of the Day WednesdayFor time: 100 burpee ring pullups (rings 6" above reach height)


Tuesday

Aug 20, 2013

Workout of the Day TuesdayTabata row- meters (lowest of 8 intervals) 2:00 rest 4:00 AMRAP clean and jerk (#135/#85) 2:00 rest 800 meter run for time For scoring, convert tabata score and total number of clean and jerks to seconds and subtract from 800 meter run time. Ex....800 meter run-4:00, tabata row score- 90, 30 C&J's, subtract 120 seconds (90+30) from run time of 4:00= 2:00 score Post WOD 3:00 accumulated weighted hollow rock (#


Monday

Aug 19, 2013

Workout of the Day Monday12 minutes as many rounds as possible 3 wall walks 10 goblet squats (24kg/16kg)


Saturday

Aug 17, 2013

Workout of the Day SaturdayWith a partner, complete 4 rounds for time 40 med ball situps (#20/#14), partners 4 feet apart 40 med ball shots over bar 400 meter med ball run If med ball is dropped or set down, both partners stop and immidiately do 10 burpees


Friday

Aug 16, 2013

Workout of the Day Nancy5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)


Thursday

Aug 15, 2013

Workout of the Day Thursday6 rounds 1:00 unbroken max distance one way sled pull (#135/#90) Pull sled back to start position Then immediately,  ME dumbell bench press Rest 2-3 min between rounds Score is total DB BP reps


Wednesday

Aug 14, 2013

Workout of the Day Wednesday12 minutes as many rounds as possible 6 dumbbell squat clean thrusters (#40/#25) 12 burpees


1 165 166 167 168 169 197