July 2018

Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter run

Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double unders

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees  

Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)

Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushup

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-ups

Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction... Read More

Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike... Read More

Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar... Read More