WOD

DAILY WORKOUT

LEADERBOARD



Wednesday

Feb 5, 2020

Pre WOD Back squat 1-1-1-1-1 Workout of the Day 3 rounds for time 500/400 meter row or 30/24 cal bike 15 front squats (#135/#95)


Tuesday

Feb 4, 2020

Workout of the Day DEATH BY (7:00 CAP).... 6 Russian KB Swings (70/53) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 CAP)... 5 Up-Down Box Jump Over (20") Reps increase by 5 every minute. 5-10-15...and so on -Rest 3:00- DEATH BY (7:00 CAP)... 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12...and so on *7:00 Cap on all "Death By" Rounds. If fail before 7 completed round


Monday

Feb 4, 2020

Pre WOD Strict press 1-1-1-1-1 Workout of the Day For time 40-30-20 cal bike 12-12-12 DB strict press 30-30-30 abmat situps


Saturday

Feb 1, 2020

Workout of the Day With a partner for time 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.


Friday

Jan 31, 2020

Pre WOD Strict press 5-5-5-5-5 Workout of the Day For time 15 push press (#115/#75) 25 box jumps (24'/20") 1:00 rest 30 push press 50 box jumps  


Thursday

Jan 31, 2020

Workout of the Day 5 rounds 20 slam balls (#30/#20) 20 DB suitcase lunges (#35/#20) 20/15 calorie Assault bike 2:00 rest *pick any 2 of the 5 rounds and do 30/30 for slam balls and lunges


Wednesday

Jan 29, 2020

Workout of the Day Every minute on the minute for 18:00 1st min: 3 Hang Power Snatch (Building) 2nd min: 9, 12, or 15 Toes to Bar 3rd min: 9, 12, or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round. (Score is Load) Post WOD 3 Sets 12 Barbell Bent Over Rows 1:00 Hollow Flutter Kicks


Tuesday

Jan 28, 2020

Pre WOD Back squat 3-3-3-3-3 Workout of the Day 3 Rounds for time 13 Back Squats (155/105) 350/300 meter row


Monday

Jan 28, 2020

Pre WOD Every minute on the minute for 10:00 Even: 5-10 strict pullups Odd: 5-10 strict ring dips OR Muscle up skill work Workout of the Day On a 12:00 running clock 20 muscle ups, then... 2 rounds of 7 power cleans (#135/#95) 7 lateral over the bar burpees Right into 2 rounds of.. 5 power cleans (#155/#105) 7 lateral over the bar burpees Right into AMRAP.. 3 power cleans (#185/#125) 7 lateral ov


Saturday

Jan 25, 2020

Workout of the Day Every minute on the minute for 25 minutes MIN 1 - 12/10 Cal Bike MIN 2 - 20 Alt. V-Ups MIN 3 - 15 KB Sumo DL High Pull (70/53) MIN 4 - 20 KB Goblet Step-Back Lunges MIN 5 - :45 Max KB Plank Touches* *KB placed arm's distance in front of plank hold, alternate arms each touch.


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