Month

January 2018
Workout of the Day Every minute on the minute for 20 minutes Even minutes: 15/12 calorie row Odd minutes: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 4 X 15 GHD situps or 4 X 10 strict toes to bar or 4 X 10 barbell rollouts or 4 X 25 abmat situps
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Pre WOD Tempo back squat 32X1 5 X 7 Workout of the Day 12 minutes as many rounds as possible 4 goblet lunges (32kg/24kg)(L+R=1) 8 ring rows 12 KB swings  
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Pre WOD 5 rounds not for time 5 bent over barbell rows 15 straddle V-ups Workout of the Day 15 minutes as many rounds as possible 30 double unders 20 DB snatches (#50/#35) 10 burpee box jump overs (24″/20″)
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Pre WOD Every minute on the minute for 10 minutes Even: 1 strict pullup every :05 for :45 without coming off bar Odd: 10 seesaw kettlebell press Workout of the Day 5 rounds for time 200 meter run 20 wall ball shots (#20/#14) 10 hang power clens (#135/#95)
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