WOD

WOD

Daily Workout

 

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WOD

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Friday

April 6, 2018
Workout of the Day 25 minutes as many rounds as possible 100 meter farmers carry (#50/#35) 15 DB goblet squats (#50/#35) 200 meter run 15 KB swings (24kg/16kg) 300 meter row 15 burpees

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Thursday

April 5, 2018
Pre WOD Overhead squat 5 X 5 Workout of the Day Every minute on the minute for 14 minutes Even min: 5 power snatch (athlete choice) Odd: 39 abmat situps

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Wednesday

April 4, 2018
Pre WOD 4 rounds, not for time 7 kettlebell floor press to strict press 10 DB weighted step downs Workout of the Day 15 minutes as many rounds as possible 12 sandbag over the shoulder (#70/#55) 12 pullups 48 double unders

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Tuesday

April 3, 2018
Pre WOD Back squat 5 X 5 Workout of the Day 15 minutes as many rounds as possible 20/15 calorie row 15 wall ball shots (#20/#14) 10 burpees  

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Monday

April 2, 2018
Pre WOD Every 2 minutes on the minute for 14 minutes Power clean + R leg lunge + L leg lunge (3X) Workout of the Day For time 5-10-15-20-15-10-5 Push press (#75/#55) Ring dips Pushups

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Saturday

March 31, 2018
Workout of the Day 25 minutes as many rounds as possible with a partner P1: 2 rounds of "Cindy" (5 pullups/10 pullups/15 squats) P2: 1 rounds of "DT" (12 deadlifts/9 hang power cleans/6 push jerks)(#155/#105) 200 meter run after each round *switch after every round

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Friday

March 30, 2018
Workout of the Day 5 rounds 3:00 18/15 cal row 10 box jumps 24/20 AMRAP double KB squat 24/16 2:00 rest

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Thursday

March 29, 2018
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 ring dips 4th min: 10 back extensions

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Wednesday

March 28, 2018
Pre WOD Seal row 5 X 7 Workout of the Day 10 rounds :40 AMRAP kettlebell swings (24kg/16kg) :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest

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Tuesday

March 27, 2018
  Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 squat cleans 155/105 *50 DU's after each set