WOD

DAILY WORKOUT

LEADERBOARD



Monday

May 20, 2019

Workout of the Day 1/2 "Murph" 800 meter run 50 pullups 100 pushups 150 squats 800 meter run


Saturday

May 18, 2019

Workout of the Day 6 rounds with a partner P1: 6 squat clean thrusters (#115/#75) 9 bar facing burpees 12 calorie Assault bike P2: 400 meter run  


Friday

May 17, 2019

Workout of the Day 1 mile run for time Post WOD 5 rounds, not for time 5 deadlifts 10 strict toes to bar


Thursday

May 16, 2019

Workout of the Day Dumbbell "Lynne" 5 rounds Max reps DB bench press (.6 / .4 BW) Max reps pullups *no rest between BP and pullups, rest as necessary between rounds *score total reps  


Wednesday

May 15, 2019

Pre WOD 2 X 5 rounds of... 10 behind he head BB tricep extensions 10 BB curls *do each set of 100 reps without putting bar down Workout of the Day For time 21 front squats (#135/#95) 21 KB swings (32kg/24kg) 30 cal Assault bike 15 FS 15 KB swings 30 cal Assault bike 9 FS 9 KB swings 30 cal Assault bike


Tuesday

May 15, 2019

Workout of the Day 40 minutes as many rounds as possible 400 run 3 rope climbs 500 meter row 15 ring pushups  


Monday

May 14, 2019

Pre WOD Bench press 5 X 10 Workout of the Day For time 1000 meter row, then... 30 DB snatches (#50/#35) 15 burpee box jumps 20 DB snatches 10 burpee box jumps 10 DB snatches 5 burpee box jumps  


Saturday

May 11, 2019

Workout of the Day With a partner 7:00 P1: 200 meter run P2: AMRAP burpees 3:00 rest 7:00 P1: 15/12 calorie Assault bike P2: AMRAP kettlebell swings (24kg/16kg) 3:00 rest 7:00 P1: 50 double unders P2: AMRAP toes to bar


Friday

May 10, 2019

Workout of the Day 4 rounds for time 21 bench press (#135/#95) 15 pullups 400 meter run  


Thursday

May 9, 2019

Pre WOD Every 2:00 on the minute for 12:00 1 clean pull 1 power clean 1 hang squat clean Workout of the Day 2K row for time


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