WOD

DAILY WORKOUT

LEADERBOARD



Friday

Jan 24, 2020

Pre WOD Every 2:30 for 4 sets 5 strict press Workout of the Day 6 rounds 2:00 20/15 calorie row Max reps push press (#115/#75) :30 rest


Thursday

Jan 24, 2020

Pre WOD Every minute on the minute for 3:00 5 back squats (2111) Workout of the Day 1 front squat (#155/#105) 2 slam balls (#30/#20) 3 reverse lunge with slam ball *each round, add 1 rep to back squat, 2 reps to slam balls, and 3 reps to lunges


Wednesday

Jan 22, 2020

Pre WOD Every minute on the minute for 6:00 High hang power clean + hang power clean + front squat Workout of the Day For time 4 rounds 5 hang power cleans (#95/#65) 7 ring rows 150 meter row 2:00 rest 4 rounds 5 hang power cleans (#135/#95) 7 pullups 150 meter row


Tuesday

Jan 21, 2020

Pre WOD Every minute on the minute for 10 minutes 10 single arm bench press *alternate arms each minute Workout of the Day 5 rounds 15/12 calorie assault bike 10 burpee box jump overs (24"/20") 1:00 rest between rounds


Monday

Jan 21, 2020

Pre WOD In 10:00 build to a 10 rep touch and go deadlift Workout of the Day For time 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95)


Saturday

Jan 20, 2020

Pre WOD 10:00 bike for max calories *every 2 minutes on the minute do 7 burpees Workout of the Day With a partner for time 120 Wall Balls (#20/#14) 60 KB swings (32kg/24kg) 120 Wall Balls 60 KB swings *P1 works while P2 rests. Workout must be completed in order Split reps any manner


Friday

Jan 17, 2020

Pre WOD Kipping handstand pushup skill work Workout of the Day "Diane" For time 21-15-9 Deadlift (#225/#155) Handstand pushups


Thursday

Jan 17, 2020

Workout of the Day 18 minutes as many rounds as possible 6 ring muscle ups 18 hang DB power cleans (#50/#35) 36 forward lunges  


Wednesday

Jan 15, 2020

Pre WOD In 15:00, build to a heavy complex of.. 1 power snatch + 1 squat snatch = 1 overhead squat Workout of the Day Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65) 2:00 rest Every minute on the minute for 4:00 5 burpees then max reps of squat snatch (#95/#65)  


Tuesday

Jan 14, 2020

Workout of the Day 4 rounds for time 75 double unders 500/400 meter row 25 hand release pushups Post WOD 3 rounds, not fot time 25 empty barbell curls 25 glute bridges


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