WOD

DAILY WORKOUT

LEADERBOARD



Wednesday

Aug 7, 2019

Pre WOD Back squat 4 X 10 Workout of the Day 10 rounds :30 max Assault bike calories :30 amrap ring dipd :30 rest


Tuesday

Aug 6, 2019

Pre WOD Every minute on the minuute for 12 minutes 1st min: 4 strict or weighted pullups 2nd min: 8 bent over barbell rows 3rd min: 12 ring rows Workout of the Day 12 minutes as many rounds as possible 21 kettlebell swings (24kg/16kg) 14 reverse goblet lunges 7 push jerks (#155/#105)  


Monday

Aug 5, 2019

Pre WOD 5 rounds, not for time 5 sumo deadlifts 10 1 arm kettlebell situps Workout of the Day 15 minutes as many rounds as possible 10 dumbbell bench press (#50/#35) 20/15 calorie row 30 double unders


Saturday

Aug 3, 2019

Workout of the Day 20  minutes as many rounds as possible 4 power cleans 8 toes to bar 12 sandbag step ups


Friday

Aug 2, 2019

Workout of the Day For time 1 mile run, then 10 rounds of... 7 thrusters (#75/#55) 7 pullups 7 burpees


Thursday

Aug 2, 2019

Workout of the Day 5:00 AMRAP sandbag get ups (#105/#75) 2:00 rest 5:00 bike for max calories 2:00 rest 5:00 AMRAP sandbag over the shoulder 2:00 rest 5:00 max meters farmers carry (24kg/16kg)  


Wednesday

Jul 31, 2019

Pre WOD In 15-20 minutes, find your heaviest 1 rep front squat Workout of the Day 10 rounds for time 1 rope climb 5 front squats (65%) 25 double unders


Tuesday

Jul 30, 2019

Workout of the Day 5 rounds for time 400 meter run 30 pushups 30 GHD situps


Monday

Jul 29, 2019

Workout of the Day 2 rounds for time  50 push jerks (#95/#65) 50/35 calorie Assault bike 50 deadlifts (#185/#125) 50 calorie row


Saturday

Jul 27, 2019

Workout of the Day With a partner... 8:00 P1: 400 meter run P2: AMRAP of... 7 pullups 14 wall ball shots (#20/#14) 3:00 rest 8:00 P1: 30/24 cal Assault bike P2: AMRAP of... 7 pushups 14 box jumps (24'/20") 3:00 rest 8:00 P1: 500/400 meter row P2: AMRAP of... 7 burpees 14 KB swings (24kg/16kg)    


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