Category

2018
Workout of the Day 25 minutes as many rounds as possible 10 power snatches (#115/#85) 20 pushups 40/32 calorie Assault bike 80 meter farmers carry (32kg/24kg)
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Pre WOD 5 rounds, not for time 5 bent over barbell rows 10 strict toes to bar Workout of the Day 11 minutes as many rounds as possible 250/200 meter row 50 double unders
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Workout of the Day “Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run
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Pre WOD Back squat 5 X 7 Workout of the Day 5 rounds :40 AMRAP DB walking lunge steps (#35/#25) :20 rest :40 AMRAP DB strict press :20 rest :40 AMRAP renegadw rows :20 rest
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  Workout of the Day Every minute on the minute for 16 minutes Even: 5 bench press Odd: 5 deadlifts Post WOD Every minute on the minute for 12 minutes 1st min: :20 L-sit 2nd min: 20 hollow rocks 3rd min: 20 abmat situps
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Workout of the Day “Daniel” For time 50 pullups 400 meter run 21 thrusters (#95/#65) 800 meter run 21 thrusters 400 meter run 50 pullups
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Workout of the Day 6 rounds 2:00 15/12 cal bike AMRAP DB thrusters (#35/#25) 2:00 rest
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Pre WOD Kettlebell windmill 5 X 10 (5R/5L) Workout of the Day 5 rounds for time 400 meter run 10 sandbag over the shoulder (#105/#75)
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Workout of the Day 20 minutes as many rounds as possible 10 med ball cleans (#20/#14) 10 MB pushups 10 pullups 10 MB russian twists 10 MB reverse burpees 10 cal Assault bike
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Workout of the Day 5 rounds for time 100 double unders 30 wall ball shots (#20/#14) 15 toes to bar
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