WOD

WOD

Daily Workout

 

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WOD

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Thursday

December 14, 2017
Pre WOD Dumbbell snatch 12-10-8-6-4-2 Workout of the Day "Annie" 50-40-30-20-10 Double unders Sit ups

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Wednesday

December 13, 2017
Workout of the Day Every minute on the minute for 30 minutes 1st minute: 5 back squats 2nd minute: 5 strict press 3rd minute: 5 weighted pullups  

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Tuesday

December 12, 2017
Pre WOD Every 2 minutes on the minute for 14 minutes -power clean -hang power clean -hang squat clean and jerk Workout of the Day 4 rounds :40 row for max calories :20 rest :40 AMRAP jumping squats :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  

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Monday

December 11, 2017
Workout of the Day 2 rounds 3:00 AMRAP 6 sandbag cleans (#70/#55) 6 SB plank walk up/pull throughs 1:00 rest 3:00 AMRAP 6 Over SB burpees 6 SB bent over rows 1:00 rest 3:00 AMRAP 6 SB rotational reverse lunge steps 6 SB shoulder to shoulder 1:00 rest

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Saturday

December 9, 2017
Workout of the Day Complete for time in teams of 3 150 cleans (#125/#85) 150 calorie row 150 situps 150 DB snatches (#45/#25) 150 box jumps (24"/20") 150 pullups 150 overhead weighted walking lunge steps (#45/#25) 150 squat jumps 150 DB floor press (#50/#35) 150 lateral jumps *no 2 people may be performing the same movement

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Friday

December 8, 2017
Workout of the Day For time 10-8-6-4-2 Manmakers (#50/#35) 5-4-3-2-1 Rope climbs *alternate movements Post WOD Accumulate 2:00 in each of the following positions -L sit -L hang -GHD plank hold

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Thursday

December 7, 2017
Pre WOD Overhead barbell lunge steps 4 X 8 Workout of the Day 20 minutes as many rounds as possible 4 power cleans (#155/#115) 8 ring dips 12 burpees

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Wednesday

December 6, 2017
Pre WOD 5 rounds not for time 5 Pendlay rows 10-15 GHD situps Workout of the Day 5 rounds for time 10 front squats (#135/#95) 10 kettlebell swings (32kg/24kg)

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Tuesday

December 5, 2017
Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest  

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Monday

December 4, 2017
Pre WOD Every 3:00 for 21:00 3 back squats Workout of the Day 10 minutes as many rounds as possible 7 med ball cleans (#20/#14) 7 MB situps