WOD

DAILY WORKOUT

LEADERBOARD



Saturday

Jan 26, 2019

Workout of the Day 25 minutes as many rounds as possible 10 burpees 25′ weighted walking lunge (#50/#35) 10 pullups 25′ weighted walking lunge (#50/#35) 10 squats 25′ weighted walking lunge (#50/#35) 10 pushups 25′ weighted walking lunge (#50/#35) 10 kettlebell swings 25′ weighted walking lunge (#50/#35) 10 box jumps (24″/20″) 25′ weighted walking lunge (#50/#35)


Friday

Jan 25, 2019

Pre WOD 3 rounds, not for time 10 hollow rocks 10 medball mountain climbers 10 MB russian twists 10 MB situps *rest 1:00 between rounds Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″)


Thursday

Jan 24, 2019

Workout of the Day Every 5 minutes on the minute for 25 minutes 5 DB hang clean and jerks R arm (#50/#35) 5 DB hang clean and jerks L arm 10 alternating DB snatches 20/14 calorie Assault bike *record time of slowest round  


Wednesday

Jan 23, 2019

Workout of the Day For time 120 double unders / 60 abmat situps / 60 squats / 30 pushups 100 / 50 / 50 / 25 80 / 40 / 40 / 20 60 / 30 / 30 / 15 40 / 20 / 20 / 10 20 / 10 / 10 / 5


Tuesday

Jan 22, 2019

Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row 30 kettlebell swings (24kg/16kg) 30 walking lunge steps  


Monday

Jan 21, 2019

Workout of the Day 10 rounds for time :30 DB deadlift :30 rest :30 DB push press :30 rest :30 DB bent over row :30 rest :30 DB front squat :30 rest  


Saturday

Jan 19, 2019

Workout of the Day 31 minutes as many rounds as possible with a partner 31 burpees 31 DU's 31 deadlifts (#95/#65) 31 pushups 31 box jumps (24"/20") 31 hang power cleans 31 squats 31 kettlebell swings (24kg/16kg) 31 shoulder to overhead 31 abmat situps 31 cal row 31 wall ball shots (#20/#14)


Friday

Jan 18, 2019

Pre WOD Bench press 5 X 5 10 strict toes to bar after each set Workout of the Day For time 21-18-15-12-9-6-3 Push press (#95/#65) Abmat situps Birpees


Thursday

Jan 17, 2019

Pre WOD 1 arm DB row 5 X 20 (10R/10L) Workout of the Day 4 rounds for time 30 wall ball shots (#20/#14) 20 overhead walking lunge steps with med ball 10 box jumps (30"/24")


Wednesday

Jan 16, 2019

Workout of the Day For time 75/50 calorie Assault bike 150 double unders 2000/1500 meter row 150 double unders 75/50 calorie Assault bike


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