WOD

DAILY WORKOUT

LEADERBOARD



Saturday

Apr 6, 2019

Workout of the Day With a partner for time P1 & 2 400 meter run P1: 70 pullups (switch as necessary) P2: hang from bar P1 & 2 400 meter run P1: 70 WB shots (#20/#14) (switch as necessary) P2: wall sit P1 & 2 400 meter run P1: 70 calorie row (switch as necessary) P2: top of deadlift hold (#185/#135) P1 & 2 400 meter run P1: 70 pushups (switch as necessary) P2: handstand hold    


Friday

Apr 5, 2019

Pre WOD Deadlift 6-6-4-4-2-2 Workout of the Day 5 rounds for time 250/200 meter row 5 Curtis P's (#95/#65) Rx+ (#135/#95)  


Thursday

Apr 4, 2019

Pre WOD Every minute on the minute for 8 minutes 1 snatch grip deadlift 1 snatch high pull 1 power snatch Workout of the Day For time 21-18-15-12-9-6-3 Power snatch (#75/#55) Toes to bar Burpees


Wednesday

Apr 3, 2019

Workout of the Day 25 minutes as many rounds as possible 25/18 calorie bike 25 box jumps (24"/20") 25/18 calorie row 25 wall ball shots (#20/#14)  


Tuesday

Apr 2, 2019

Pre WOD Every 3 minutes on the minute for 15 minutes 7 back squats Workout of the Day 5 rounds 3:00 3 KB snatches (#32/#24)(3R/3L) 6 hand release pushups 9 goblet squats 1:00 rest    


Monday

Apr 1, 2019

Pre WOD Every minute on the minute for 18 minutes 1st min: 5 strict or weighted pullups 2nd min: 6 bent over barbell rows 3rd min: 9 ring rows Workout of the Day For time DB power cleans (#50/#35) Rx+ #70/#50 21-18-15-12-9-6-3 Double unders 42-36-30-24-18-12-6  


Friday

Mar 29, 2019

Workout of the Day For time 7 rounds of "The Bear" (power clean/front squat/push press/back squat/push press) (#135/#95) 5 rounds of "Cindy" (5 pullups/10 pushups/15 squats) 5 rounds of "The Bear" (#155/#115) 3 rounds of "Cindy" 3 rounds of "The Bear" (#175/#135) 1 round of "Cindy"


Thursday

Mar 28, 2019

Workout of the Day In 10:00, row for max calories *every 2:00 on the minute complete 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute complete 5 box jumps (30"/24") and 10 squats


Wednesday

Mar 27, 2019

Workout of the Day Every minute on the minute for 32 minutes 1st min: 10 strict pullups 2nd min: 20 hollow rocks 3rd min: 10 strict ring dips 4th min: 10 back extensions  


Tuesday

Mar 26, 2019

Workout of the Day "Kalsu" 100 thrusters for time (#135/#95) *every minute on the minute complete 5 burpees


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