WOD

WOD

Daily Workout

 

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WOD

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Friday

July 20, 2018
Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar burpees

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Thursday

July 19, 2018
Pre WOD 5 rounds, not for time 10 archer ring pushups 10-15 GHD situps Workout of the Day 3 rounds for time 30 squats 15 push jerks (#115/#85)

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Wednesday

July 18, 2018
Pre WOD 50 calorie Assault bike for time Workout of the Day 5 rounds for time 10 DB deadlifts (#50/#35) 10 DB hang power cleans 10 front squats 10 DB push press

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Tuesday

July 17, 2018
Workout of the Day 15 minutes as many rounds as possible 200 meter run 7 burpees 7 power cleans (#135/#95) Post WOD 40 barbell rollouts

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Monday

July 16, 2018
Pre WOD "Death by strict pullups" Workout of the Day "Fight Gone Bad" 5 rounds as many reps/calories as possible 1:00 wall ball shots (#20/#14) 1:00 sumo deadlift high pull 9375/#55) 1:00 box jumps (20") 1:00 push press 1:00 row for calories 1:00 rest  

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Saturday

July 14, 2018
Workout of the Day With a partner, complete 3 rounds for time P1: 30 toes to bar P2: hang from bar P1: 30 wall ball shots (#20/#14) P2: handstand hold P1: 30 box jumps (24"/20") P2: bottom of squat hold

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Friday

July 13, 2018
Workout of the Day 25 minutes as many rounds as possible 10 power snatches (#115/#85) 20 pushups 40/32 calorie Assault bike 80 meter farmers carry (32kg/24kg)

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Thursday

July 12, 2018
Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 strict toes to bar Workout of the Day 11 minutes as many rounds as possible 250/200 meter row 50 double unders

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Wednesday

July 11, 2018
Workout of the Day "Hotshots 19" 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

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Tuesday

July 10, 2018
Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 rest