Month

August 2017

Wednesday

Pre WOD Snatch grip deadlift 3-3-3-3-3-3 Workout of the Day For time 5 front squats (#135/#95) 5 lateral over the bar burpees 5-10-15-20 meter shuttle sprint...
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Monday

Pre WOD Alternating double tabata -chin over bar hold -ring support hold Workout of the Day 6:00 50/35 calorie row, then… AMRAP 3 KB strict...
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Saturday

Workout of the Day Complete with a partner for time 800 meter sandbag run (#80/#65) 100 alternating partner medball situps 600 meter sandbag run 80 box jumps,...
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Friday

Pre WOD Bench press 5-5-3-3-1-1-AMRAP @ 50% Workout of the Day 150 wall ball shots for time (#20/#14 *every break do 7 strict pulluos

Monday

Workout of the Day Every 2 minutes on the minute for 20 minutes 3 back squats Post WOD Banded partner sprints 4 X 50