WOD

WOD

Daily Workout

 

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WOD

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Friday

November 30, 2018
Pre WOD 1 arm DB row 5 X 20 Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 pushups

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Thursday

November 29, 2018
Workout of the Day 10 back squats (#185/#125) 1 mile Assault bike 10 back squats Rest 3:00 between rounds *post fastest and slowest round

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Wednesday

November 28, 2018
Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of "Cindy" (5 pullups/10 pushups/15 squats)(4/8/12- woman's RX)  

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Tuesday

November 27, 2018
Pre WOD Turkish get up 3-3-2-2-1-1 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#115/#80) 30 double unders 15 toes to bar

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Monday

November 26, 2018
Pre WOD Strict press 5 x 5 Workout of the Day 5 rounds 3:00 20 wall ball shots (#20/#14)(10'/9') 15 kettlebell swings (32kg/24kg) AMRAP burpees *score total burpees  

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Saturday

November 24, 2018
Workout of the Day Complete 2 rounds with a partner for time and max reps P1: 200 meter run P2: AMRAP -Sandbag pushup/pull through (#70/#55) -SB step ups (24"/20") -SB high pulls -SB burpees -SB shoulder to shoulder -SB front squat -SB bear crawl Each partner alternates running interval with sandbag movements Total time in seconds minus total reps = score  

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Wednesday

November 21, 2018
Workout of the Day "JBo" 28 minutes as many rounds as possible 9 overhead squats (#115/#75) 1 legless rope climb from seated 12 bench press (#115/#75)

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Tuesday

November 20, 2018
Pre WOD Kettlebell strength complex 5 rounds, not for time 3 KB push press 6 KB squat cleans 9 KB bent over rows 12 KB pushups Workout of the Day In 12 minutes, climb as far up ladder as possible 10 double unders / 3 burpees 20 double unders / 6 burpees 30 double unders / 9 burpees 40/12, 50/15, etc........

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Monday

November 19, 2018
Workout of the Day 3 X 3:00 rounds of... 2 rounds of 8 power snatch (#95/#65) / 8 toes to bar Max cal Assault bike in remaining time Rest 1:00 between rounds 1 & 2, and 2 & 3 Rest 3:00 after round 3, then... 3 X 3:00 2 rounds of 8 push press (#95/#65) / 8 box jumps (24"/20") Max calories on rower in remaining time Rest 1:00 *score total calories

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Saturday

November 17, 2018
Pre WOD Bring Sally Up Workout of the Day 5:00 as many rounds as possible with partner A) P1: 10/8 cal row P2: Front plank hold B) P1: 10/8 cal bike P2: wall sit 3:00 rest 5:00 AMRAP A) P1: 50 double unders P2: chin over bar hold B) P1: 20 walking lunge steps P2: russian twists