Month

April 2017

Friday

Pre WOD Weighted step ups 5 X 6 (3R/3L) Workout of the Day For time 21-15-9 Shoulder to overhead (#135/#95) Chest to bar pullups

Thursday

Pre WOD Every  2 minutes foe 14 minutes 2 squat cleans Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups Compare...
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Saturday

Workout of the Day With a partner, complete for time 10-9-8-7-6-5-4-3-2-1 Thrusters (#95/#65) Calorie row 10-9-8-7-6-5-4-3-2-1 Kettlebell swings (24kg/16kg) Burpees 10-9-8-7-6-5-4-3-2-1 Box jumps (24″/20″) Pullups...
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Thursday

Workout of the Day “DT” 5 rounds for time 12 deadlifts (#155/#105) 9 hang power cleans 6 push jerks Post Wod 50 barbell rollouts