WOD

WOD

Daily Workout

 

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WOD

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Wednesday

November 8, 2017
Pre WOD  Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dips

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Tuesday

November 7, 2017
Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds 3:00 20/15 calorie row 15 wall ball shots (#20/#14) AMRAP burpees 1:00 rest *score total burpees

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Monday

November 6, 2017
Pre WOD KB weighted overhead stepups 5 X 10 (5R/5L) Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (#225/#155) 20 pushups 30 double unders

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Saturday

November 4, 2017
Pre WOD Russian twist plate pass Workout of the Day With a partner , for 25 minutes... Roll dice and do movement associated with each number 1-6. First to finish does as many squats as possible until partner finishes 1: 2 rounds of "Situp Cindy" 5 pullups/10 pushups/20 situps 2: 20 box jumps (24"/20") 3: 10 manmakers 4: 300 meter run 5: 20 DB snatches (#30/#20) 6: 30 overhead walking lunges (#45/#25) *score is mos

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Friday

November 3, 2017
Pre WOD Dumbbell bench press 5 X 10 Workout of the Day 3 rounds 3:00 row for max calories 2:00 AMRAP abmat situps 1:00 AMRAP lateral box hops (24'/20")

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Thursday

November 2, 2017
Pre WOD 2K row for time Workout of the Day For time 21-18-15-12-9-6-3 Hang split snatch (#95/#65) Ring dips

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Wednesday

November 1, 2017
Workout of the Day For time 5 rounds 10 deadlifts (#225/#155) 10 handstand pushups 3 rounds 20 wall ball shots (#20/#14) 20 pullups 1 round 40 toes to bar 40 overhead squats

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Tuesday

October 31, 2017
Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#135/#95) 30 double unders 15 box jumps (24'/20")

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Monday

October 30, 2017
Pre WOD Death by strict pullups Workout of the Day 4 rounds for time 250 meter row 25 dumbbell thrusters (#50/#35) Rest exactly 2:00 between rounds

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Saturday

October 28, 2017
Workout of the Day 8:00 as many rounds as possible 21 clean and jerks (#75/#55) 15 front squats 9 bent over BB row 3:00 rest 8:00 as many rounds as possible 21 burpees 15 abmat situps 9 squats 3:00 rest 8:00 as many rounds as possible 21 thrusters (#75/#55) 15 box jumps (24"/20") 9 pushups