WOD

DAILY WORKOUT

LEADERBOARD



Friday

Feb 8, 2019

Workout of the Day 20 minutes as many rounds as possible 30 DB hang clean and jerks (#50/#35) 25/28 calories on Assault bike 20 lateral over the bar burpees 15 deadlifts (#245/#165)  


Thursday

Feb 7, 2019

Pre WOD Banded kettlebell suspended bench press 5 X 10 Workout of the Day 5 rounds for time 10 thrusters (#95/#65) 1 peg board ascent


Wednesday

Feb 6, 2019

Pre WOD Every minute on the minute for 10 minutes Even: 5 hang muscle clean to strict press Odd: 5 barbell rollouts Workout of the Day 4 rounds 15/10 cal bike 20 DB weighted step ups #40/#25   24"/20" 15 HR pushups 1:00 rest *post time of slowest round


Tuesday

Feb 5, 2019

Pre WOD Overhead squat 5 X 7 Workout of the Day 12 minutes as many rounds as possible 15 kettlebell swings (32kg/24kg) OR 14 KB snatches (24kg/16kg) 45 double unders


Monday

Feb 5, 2019

Pre WOD Weighted ring dips 5 X 5 Workout of the Day 20 minutes as many rounds as possible 15 wall ball shots (#20/#14) 12/9 calorie row 9 toes to bar 6 burpee box jumps (24"/20") 3 muscle ups


Friday

Feb 1, 2019

Workout of the Day 5 rounds for time 15/12 calorie row 50' DB weighted walking 2 X (#50/#35) 15/12 calorie row 1:00 rest


Thursday

Jan 31, 2019

Workout of the Day 3 rounds for time 30/21 calorie Assault bike 3 rounds of "Cindy" (5 pullups/10 pushups/15 squats) OR 3 rounds of "Mary" (5 handstand pushups/10 pistols/15 pullups) 10 power snatches (#115/#85)    


Wednesday

Jan 30, 2019

Pre WOD 3 rounds not for time :30 double kettlebell bottom of squat hold 10 bent over KB rows 50 band pull aparts 2:00 rest between sets Workout of the Day 15 minutes as many rounds as possible 6 ring dips 9 deadlifts (#205/#135) 12 V-ups


Tuesday

Jan 29, 2019

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press Odd: 5-7 weighted pullups Workout of the Day 5 rounds as many reps as possible :30 row for calories :15 rest :30 kettlebell swings (32kg/24kg) :15 rest :30 double unders 1:00 rest


Monday

Jan 28, 2019

Workout of the Day For time 25-20-15-10-5 Box jump overs (24″/20″) Toes to bar Then, immediately into…. 5-10-15-20-25 Hang power snatch (#75/#55) Wall ball shots (#20/#14)  


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