WOD

WOD

Daily Workout

 

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WOD

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Friday

November 16, 2018
Pre WOD  Every minute on the minute for 16 minutes 1st min: 1 strict pullup every :05 (10 reps) 2nd min: rest 3rd min: 1 ring dip every :05 4th min: rest *all reps done without coming off bar or rings during each interval Workout of the Day 3 rounds for time 30 deadlifts (#135/#95) 30 calorie Assault bike 30 abmat situps

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Thursday

November 15, 2018
Pre WOD 5 rounds not for time 14 (7R/7L) half kneeling bottoms up kettlebell press 10-15 GHD situps Workout of the Day 5 rounds 2:00 200/150 meter row AMRAP double kettlebell front squat (24kg/16kg) 1:00 rest

Wednesday

November 14, 2018
Pre WOD Tabata push press (#45/#35) *resting position is bar locked out overhead Workout of the Day 3 rounds 5:00 as many rounds as possible 18/13 calorie Assault bike 18 kettlebell swings (24kg/16kg) 18 burpees 2:00 rest

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Tuesday

November 13, 2018
Pre WOD 1 arm dumbbell row 5 X 20 (10R/10L) Workout of the Day 18 minutes as many rounds as possible 4 power cleans (#185/#125) 8 toes to bar 12 ring pushups

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Monday

November 12, 2018
Pre WOD Every 3 minutes on the minute for 15 minutes 5 back squats Workout of the Day 5 rounds for time 20 single arm overhead walking lunge steps (#50/#35) 50 double unders  

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Friday

November 9, 2018
Pre WOD Alternating double tabata -Med ball moutaun climbers -MB russian twists -Front plank feet on MB, toe taps -MB situps Workout of the Day 4 rounds 2:00 max cal Assault bike 2:00 AMRAP DB weighted step ups (#50/#35)(24"/20") 1:00 rest

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Thursday

November 8, 2018
Workout of the Day 3 round "Jackie" 3 rounds for time of... 1ooo meter row 50 thrusters (#45/#35) 30 pullups  

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Wednesday

November 7, 2018
Workout of the Day For time 21 power cleans (#155/#105) 21 lateral burpees over bar 100 double unders 15 power cleans 15 lateral burpees over bar 100 double unders 9 power cleans 9 lateral burpees over bar 100 double unders

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Tuesday

November 6, 2018
Pre WOD Alternating tabata -BB curls -BB tricep extension Workout of the Day 20 minutes as many rounds as possible 25 kettlebell swings (32kg/24kg)(russian) 25 abmat situps 25/20 calorie row 25 abmat situps

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Monday

November 5, 2018
Pre WOD Bench press 5 X 5 Workout of the Day 8:00 30/20 calorie Assault bike, then... AMRAP 8 goblet squats w/DB (#50/#35) 8 pushups 3:00 rest 8:00 30/20 calorie row, the.... AMRAP 8 DB snatches 8 box jumps (24"/20")