WOD

WOD

Daily Workout

 

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WOD

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Tuesday

September 25, 2018
Pre WOD Every minute on the minute for 15 minutes 1st minute: 3 strict or weighted pullups 2nd minute: 5 ring rows 3rd minute: 7 bent over barbell rows Workout of the Day 15 minutes as many rounds as possible 10 DB power cleans (#50/#35) 20 medball cross mountain climbers 10 DB weighted stepups (24"/20") 20 medball situps  

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Monday

September 24, 2018
Workout of the Day In 10:00 row for as many calories as possible *every 2:00 on the minute, do 5 burpees and 10 kettlebell swings (32kg/24kg) 5:00 rest In 10:00 bike for as many calories as possible *every 2:00 on the minute, do 5 box jumps (30"/24") and 10 squats  

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Saturday

September 22, 2018
Workout of the Day 6 rounds with a partner P1: 400 meter run P2: move and stack 10 #35 sandbags Post WOD Abmat situps 60-50-40-30-20-10 Superman hold 10-20-30-40-50-60 (seconds)  

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Friday

September 21, 2018
Workout of the Day Every minute on the minute for 40 minutes 1st min: 5-10 handstand pushups 2nd min: 5-10 strict pullups 3rd min: 5-10 ring dips 4th min: 5-10 pistols

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Thursday

September 20, 2018
Workout of the Day "The Bear" 5 rounds 7 cycles of... Power clean Front squat Overhead (p.press/jerk) Back squat Overhead (p.press/jerk) *may not put bar down or re grip during each cycle *add weight each round *score total of all 5 successufully completed rounds        

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Wednesday

September 19, 2018
Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 sandbag front lunges (#75/#55) 20 sandbag pushup / pull throughs 2 rope climbs  

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Tuesday

September 18, 2018
Pre WOD Every 2 minutes on the minute for 14 minutes 3 back squats Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Strict press (#75/#55)

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Monday

September 17, 2018
Pre WOD Pause bench press 5 X 5 Workout of the Day 4 rounds 1:00 AMRAP DB deadlifts (#50/#35) 1:00 max cal Assault bike 1:00 AMRAP burpee box jumps (24'/20')  

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Friday

September 16, 2018
Pre WOD Bent over barbell row 5 X 7 Workout of the Day For time 21 squat snatches (#75/#55) 42 pushups 15 squat snatches 30 pushups 9 squat snatches 18 pushups

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Thursday

September 13, 2018
Pre WOD Alternating kettlebell push press 5 X 10 Workout of the Day 4 rounds for time 200 meter run 15 power cleans (#135/#95) 200 meter run 15 pullups