WOD

WOD

Daily Workout

 

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WOD

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Saturday

February 10, 2018
Workout of the Day With a partner for time 150 front squats (#45/#35) Alternate with partner every 50 double unders 3:00 rest 150 KB swings Alternate with partner every 15 cal row 3:00 rest 150 goblet lunges Alternate with partner every 10 burpees 3:00 rest 150 pullups Alternate with partner every 30 situps

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Friday

February 9, 2018
Workout of the Day For time 75 dumbbell snatch (#40/#25) 50 hand release pushups 100 double unders 75 wall ball shots (#20/#14) 50 box jumps (24"/20") 100 double unders 75 DB goblet squats (#40/#25) 50 toes to bar 100 double unders

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Thursday

February 8, 2018
Pre WOD Deadlift 4 X 10 Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 10 push press (#95/#65)

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Wednesday

February 7, 2018
Every minute on the minute for 40 minutes 1st min: 10 V-ups 2nd min: 10 ring dips 3rd min: 10 pistols 4th min: 5-10 strict pullups

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Tuesday

February 6, 2018
Pre WOD Every 2 minutes on the minute for 14 minutes 3 back squats Workout of the Day 14 minutes as many rounds as possible 40 meter sandbag bear crawl (#105/#70) 20 jumping squats

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Monday

February 5, 2018
Pre WOD Bench press 5 X 5 Workout of the Day 7 rounds 2:00 AMRAP 5 DB power cleans (#50/#35) 5 burpees 1:00 rest

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Saturday

February 3, 2018
Workout of the Day 2 rounds for time 15 deadlifts (#275/#185) 200 meter run 15 KB swings (32kg/24kg) 200 meter row 15 overhead squats (#115/#85) 50 double unders 15 burpees 200 meter run 15 chest to bar pullups 200 meter row 15 box jumps (24"/20") 50 double unders 15 DB squat cleans (#45/#30) 200 meter run

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Friday

February 2, 2018
Pre WOD In 15 minutes, complete as many hand release pushups as possible *every break do 5 strict pullups Workout of the Day "Randy" 75 snatches for time (#75/#55)

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Thursday

February 1, 2018
Workout of the Day For time 500 meter row 50 overhead squats (#45/#35) 500 meter row 50 thrusters 500 meter row 50 front squats Post WOD 5:00 front plank hold

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Wednesday

January 31, 2018
Workout of the Day 2 rounds 2:00 AMRAP sandbag cleans (#70/#55) 1:00 rest 2:00 AMRAP SB step ups (24"/20") 1:00 rest 2:00 AMRAP SB 10 meter overhead carry 1:00 rest 2:00 AMRAP SB get ups 1:00 rest