WOD

WOD

Daily Workout

 

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WOD

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Thursday

August 2, 2018
Workout of the Day 1000 meter row 15 power cleans (#155/#105) 15 toes to bar 750 row 12 PC's 12 T2B 500 row 9 PC's 9 T2B 250 row 6 PC's 6 T2B

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Wednesday

August 1, 2018
Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press (athletes choice weight) Odd: 5 weighted pullups Workout of the Day 7 rounds 1:00 bike for max calories :30 rest 1:00 AMRAP sandbag step ups (#70/#55) :30 rest  

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Tuesday

July 31, 2018
Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter run

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Monday

July 30, 2018
Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double unders

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Friday

July 27, 2018
Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees  

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Thursday

July 26, 2018
Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)

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Wednesday

July 25, 2018
Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushup

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Tuesday

July 24, 2018
Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-ups

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Monday

July 23, 2018
Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction in score each time KB's are set done

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Saturday

July 21, 2018
Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike 4:00 AMRAP snatch (#95/#65) 3:00 rest 5:00 max cal Assault bike 3:00 AMRAP thrusters (#75/#55)