WOD

WOD

Daily Workout

 

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WOD

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Friday

September 8, 2017
Workout of the Day For time 30 strict pullups, then.. 400 meter overhead barbell carry (#95/#65) *each time you set bar down complete 10 front squats with bar Then... 30 strict pullups Post WOD Death by 10 meters

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Thursday

September 7, 2017
Pre WOD Every 1:30 for 12:00 1 clean and jerk Workout of the Day 15 minutes as many rounds as possible 25 abmat situps 50 double unders 25 hand release pushups 50 double unders 25 russian twists with medball (#20/#14) 50 double unders 25 med ball cleans 50 double unders

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Wednesday

September 6, 2017
Pre WOD 4 rounds for quality 10 strict ring dips (2 second pause at bottom) 10 strict toes to bar Workout of the Day 6 rounds :40 AMRAP sandbag clean and toss (#40/#25) (8') :20 rest :40 AMRAP sandbag step ups (24"/20") :20 rest :40 AMRAP sandbag shoveling :20 rest

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Tuesday

September 5, 2017
Pre WOD Every  minute on the minute for 14 minutes Even: 3 bench press Odd: 3 deadlift Workout of the Day 4:00 AMRAP wall ball shots (#20/#14) 2:00 rest 4:00 farmers carry for max meters 2 X (24kg/16kg) 2:00 rest 4:00 AMRAP burpees 2:00 rest 4:00 row for max calories  

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Saturday

September 2, 2017
Workout of the Day Complete with a partner for time 800 meter run, then.. 50 cal row while partner hold top of deadlift (#155/#105) 40 kettlebell swings (24kg/16kg) while partner holds handstand 30 pullups while partner holds bottom of goblet squat 20 wall ball shots (#20/#14) while partner holds plank 10 thruster (#135/#95) while partner does flutter kicks 800 meter run

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Friday

September 1, 2017
Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day For time 2-4-6-8-6-4-2 Manmakers (#50/#35) *complete 40 double unders between each set

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Thursday

August 31, 2017
Pre WOD 4 rounds for quality 10 ring fallouts 10 floor wipers 10 V-ups Workout of the Day Every 2 minutes on the minute for 12 minutes 3 power cleans (#185/#125) 6 L-pullups 9 ring pushups with feet elevated

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Wednesday

August 30, 2017
Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 10 front squats 10 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 15 front squats 15 lateral over the bar burpees 5-10-15-20 meter shuttle sprint 20 front squats 20 lateral over the bar burpees 5-10-15-20 meter shuttle sprint

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Tuesday

August 29, 2017
Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day 18 minutes as many rounds as possible 18 DB weighted lunge steps (#40/#30) 12 ring rows 6 toes to bar

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Monday

August 28, 2017
Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then... AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 35/20 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB deadlifts 3:00 rest 6:00 20/15 calorie row AMRAP 3 KB strict press (24kg/16kg) 6 KB front squats 9 KB