Month

June 2018
Workout of the Day With a partner for time 400 meter farmers carry (24kg/16kg) 4 rope climbs 10 squat cleans (#135/#95) 400 meter farmers carry 6 rope climbs 20 squat cleans 400 meter farmers carry 8 rope climbs 40 squat cleans
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Pre WOD Every¬† minute on the minute for 14 minutes 1 power snatch 1 hanging power snatch 1 overhead squat Workout of the Day 5:00 AMRAP wall ball shots (#20/#14) 2:00 rest 5:00¬†maximum Assault bike calories 2:00 rest 5:00 AMRAP kettlebell swings (24kg/16kg)  
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Workout of the Day 14 minutes as many rounds as possible 7 power cleans (#155/#105) 7 burpees 7 chest to bar pullups Post WOD 40 barbell rollouts
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Pre WOD 4 rounds not for time 10-15 GHD situps 10 weighted good mornings Workout of the Day 20 minutes as many rounds as possible 20 calorie row 20 DB snatches (#50/#35) 200 meter run
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Workout of the Day Every 4:00 for twenty mintes 21/15 calorie Assault Bike 15 deadlifts (#185/#125) 50 meter overhead sandbag carry (#70/#55)
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Pre WOD Front squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 5 strict pullups 10 sandbag cleans (#105/#70) 20 abmat situps  
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Workout of the Day 20 minutes as many rounds as possible with a partner P1: 400 meter run P2: AMRAP 10 pullups 10 push press (#85/#65) 10 sumo deadlift high pull  
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Workout of the Day 5 rounds 3:00 max Assault Bike calories 2:00 max calories row 1:00 AMRAP double unders 2:00 rest
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Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 27-21-15-9-3 Calorie row Strict DB press (#35/#20) DB weighted step overs (24″/20″)  
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Pre WOD Not for time 100 perfect hand release pushups *every break do 5 strict pullups Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)
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