WOD

DAILY WORKOUT

LEADERBOARD



Monday

May 6, 2013

Workout of the Day Monday16 minutes as many rounds as possible 3 wall walks 6 dips 9 box jumps (24"/20") 200 meter run


Saturday

May 4, 2013

Pre WOD 3 rounds of: 20 med ball russian twists 1:00 front plank hold then... B2B tabata squats   Workout of the Day SaturdayWith a partner, complete AMRAP in 20 minutes of: 20 deadlifts (#135/#85) 20 barbell burpee pushups 200 meter barbell carry


Friday

May 3, 2013

Pre WOD Death by 10 meters and pushups Workout of the Day FridayFor time: 19 toes to bar then... 22-16-10 Power cleans (#135/#95) Pullups then... 65 abmat situps


Thursday

May 2, 2013

Workout of the Day Thursday12 minutes as many reps as possible Even minutes-burpees Odd minutes-kettlebell swings (24kg/16kg)


Wednesday

May 1, 2013

Pre WOD 4 rounds for quality:   Workout of the Day Wednesday5 rounds for max calories/reps: 2:00 row for max calories 1:00 ME bench press (#135/#85) 1:00 rest


Tuesday

Apr 30, 2013

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday4 rounds for time: 400 meter run 50 squats Compare to 9/13/12


Monday

Apr 29, 2013

Pre WOD Alternate and partition as necessary Workout of the Day MondayIn 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18.......etc Deadlift (#135/#85) Lateral burpee over bar Double unders  


Saturday

Apr 27, 2013

Pre WOD ME plank hold ME bar hang Workout of the Day SaturdayFor time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40 box jumps (24"/20") 20 WBS 40 ring dips 20 WBS 40 kettlebell swings (32 kg/24 kg) 20 WBS


Friday

Apr 26, 2013

Workout of the Day Friday7 rounds for time: 1 rope climb 10 sumo deadlift high pull (#85/#55) 1 x 25 meter sled drive (#135/90) 15 squats Compare to 10/2/12  


Thursday

Apr 25, 2013

Workout of the Day ThursdayIn 8:00, run 1K and in remaining time complete as many power cleans (#135/#85) as possible Rest 3:00 In 6:00, run 800 meters and in remaining time complete as many front squats (#105/#65) as possible Rest 3:00 In 4:00, run 400 meters and in remaining time complete as many push press (#75/#45) as possible Score is total of pc+fs+pp


1 182 183 184 185 186 204