Month

April 2018
Workout of the Day 25 minutes as many rounds as possible 100 meter farmers carry (#50/#35) 15 DB goblet squats (#50/#35) 200 meter run 15 KB swings (24kg/16kg) 300 meter row 15 burpees
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Pre WOD Overhead squat 5 X 5 Workout of the Day Every minute on the minute for 14 minutes Even min: 5 power snatch (athlete choice) Odd: 39 abmat situps
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Pre WOD 4 rounds, not for time 7 kettlebell floor press to strict press 10 DB weighted step downs Workout of the Day 15 minutes as many rounds as possible 12 sandbag over the shoulder (#70/#55) 12 pullups 48 double unders
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Pre WOD Back squat 5 X 5 Workout of the Day 15 minutes as many rounds as possible 20/15 calorie row 15 wall ball shots (#20/#14) 10 burpees  
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Pre WOD Every 2 minutes on the minute for 14 minutes Power clean + R leg lunge + L leg lunge (3X) Workout of the Day For time 5-10-15-20-15-10-5 Push press (#75/#55) Ring dips Pushups
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