WOD

WOD

Daily Workout

 

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WOD

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Saturday

October 6, 2018
Workout of the Day 3 rounds for time 12 HSPU's 3 rope climbs 5:00 rest 3 RFT 21 calorie row 15 toes to bar 9 burpees 5:00 rest 3RFT 100 double unders 50 wall ball shots (#20/#14) 25 pullups

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Friday

October 5, 2018
Workout of the Day 8:00 as many rounds as possible 16 deadlifts (#135/#95) 16/11 calorie row 3:00 rest 8:00 as many rounds as possible 16 kettlebell swings (24kg/16kg) 16/11 calorie Assault bike Post WOD Every 2:00 for 8 minutes 10 V ups 10 hollow rocks 10 flutter kicks (L+R=1)    

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Thursday

October 4, 2018
Workout of the Day Every 4:00 for 20 minutes 200 meter run 15 overhead squats (#95/#65) 50 double unders *post time of slowest round  

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Wednesday

October 3, 2018
Pre WOD Back squat 6 X 5 Workout of the Day 10 minutes as many rounds as possible 7 pullups 14 box jumps (24"/20")

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Tuesday


Pre WOD Back squat 6 X 5 Workout of the Day 10 minutes as many rounds as possible 7 pullups 14 box jumps (24"/20")

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Monday

October 1, 2018
Pre WOD Every 3 minutes on the minute for 15:00 5 deadlifts Workout of the Day In 12 minutes, climb as far up ladder in reps as possible 1 thruster (#95/#65) 1 lateral over the bar burpee 2 thrusters 2  lateral over the bar burpee 3 thrusters 3  lateral over the bar burpee 4/4, 5/5 etc.......

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Saturday

September 29, 2018
Workout of the Day For time 1 mile run 50 pullups 50 burpees 50 box jumps 50 situps 50 lunges 50 kettlebell swings  

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Friday

September 28, 2018
Pre WOD Every minute on the minute for 10:00 2 hang powwer cleans Workout of the Day For time 21-15-9-15-21 Wall ball shots (#20/#14) Assault bike calories Lateral PVC jumps (20"/16")

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Thursday

September 27, 2018
Workout of the Day 10 rounds for time 20/15 calorie row 15/10 pushups 10 DB snatches (#50/#35)(alternate arms)  

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Wednesday

September 26, 2018
Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 5 rounds for time 4 deadlifts (#295/#205) 40 double unders 400 meter run