WOD

WOD

Daily Workout

 

Leaderboard

 

WOD

DSC00905

Saturday

August 26, 2017
Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps, partner hold bottom of squat with medball 400 meter sandbag run 60 alternating partner wall ball shots 200 meter sandbag run 40 cal row, partner holds front plank on medball 100 meter sandbag run 20 overhead medball lunges

DSC00885

Friday

August 25, 2017
Pre WOD Bench press 5-5-3-3-1-1-AMRAP @ 50% Workout of the Day 150 wall ball shots for time (#20/#14 *every break do 7 strict pulluos

DSC00875

Thursday

August 24, 2017
Pre WOD Every minute on the minute for 10 minutes Even: 1 rope climb (legless if possible) Odd: 40 double unders Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 10 kettlebell snatches (32kg/24kg) 5 burpee box jump overs

DSC00855-001

Wednesday

August 23, 2017
Pre WOD Every minute on the minute for 15 minutes !st min: 5 deadlifts 2nd min: 10 knees to opposite elbow 3rd min: rest Workout of the Day Quadruple tabata -bottom to bottom squats -DB push press (#30/#20) -abmat situps DB bent over row

DSC00829

Tuesday

August 22, 2017
Workout of the Day 6 rounds 3:00 400 meter run AMRAP power cleans (#155/#105) Post WOD 40 barbell rollouts

DSC00821

Monday

August 21, 2017
Workout of the Day Every 2 minutes on the minute for 20 minutes 3 back squats Post WOD Banded partner sprints 4 X 50  

DSC00807

Saturday

August 19, 2017
Workout of the Day Complete for time with a partner 40 toes to bar (switch every 5 reps), then 4 rounds of... 15 box jumps (24"/20") / front plank 15 wall ball shots (#20/#14) / handstand hold 15 kettlebell swings (24kg/16kg) / superman hold Then... 40 toes to bar (switch every 5 reps)  

DSC00781

Friday

August 18, 2017
Pre WOD 5 rounds not for time 10 weighted back extensions 10 KB weighted situps Workout of the Day 3 rounds for time 30 cal row 30 kettlebell swings (24kg/16kg) 30 ice skaters

DSC00758

Thursday

August 17, 2017
Workout of the Day 4 rounds 3:00 AMRAP 6 DB deadlifts 6 DB lunges 6 DB push press 2:00 rest 3:00 AMRAP 6 renegade rows 6 DB hang power cleans 6 DB front squats 2:00 rest RX weight = athlete choice

DSC00736

Wednesday

August 16, 2017
Pre WOD 5 rounds not for time 5 single leg deadlifts 15 V-ups Workout of the Day For time 400 meter run 30 wall ball shots (#20/#14) 15 sumo deadlift high pulls (#95/#65) 200 meter run 20 WB shots 10 SDHP 100 meter run 10 WB shots 5 SDHP