Wod

DAILY WORKOUT

LEADERBOARD



Thursday

Sep 24, 2020

Workout of the Day Every minute on the minute for 28:00 1st min: Row/Bike/run 2nd min: 2 wall walks then AMRAP DB slides (#50/#35) 3rd min: 15 DB glute bridges then AMRAP goblet squats 4th min: rest, nasal breathing only


Wednesday

Sep 23, 2020

Workout of the Day In 20:00, find your heaviest 3 rep back squat Rest 3:00, then.... 3:00 AMRAP burpees Rest 3:00, then... 3:00 max calories on Assault bike  


Tuesday

Sep 22, 2020

Workout of the Day For time 25 toes to bar 25 DB hang power cleans (#50/#35) 50/40 cal bike 50 DB hang power cleans 50 toes to bar 50/40 cal bike 24 DB hang power cleans 25 toes to bar


Monday

Sep 22, 2020

Workout of the Day A) In 10:00, run 1 mile and row for max meters in remaining time 5:00 rest B) 15:00 as many rounds as possible of.. 5 pullups or bar muscle ups 10 hand release pushups 15 squats


Saturday

Sep 19, 2020

Workout of the Day For time 40-30-20-10 Cal bike Walking lunges Ring rows Abmat situps  


Friday

Sep 18, 2020

Pre WOD In 15:00, build to a heavy complex of... 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch Workout of the Day 10:00 as many rounds as possible 6 power snatches (#135/#95) 6 bar muscle ups  


Thursday

Sep 18, 2020

Pre WOD 3 sets for quality 5 Tempo Overhead Squat (3131) (45/35) 10 Alt. Cossack Squat Workout of the Day 4 rounds for quality 10/10 Bulgarian Split Squats (53/35) 1:00 Crossbody Hold (:30 each side) 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 between rounds-  


Wednesday

Sep 16, 2020

Workout of the Day Every minute on the minute for 24:00 1st min: 250/200 meter row 2nd min: AMRAP ring dips 3rd min: AMRAP burpee box climb overs (30"/24")  


Tuesday

Sep 15, 2020

Workkout of the Day For time 21-18-15-12 Hang Clean and Jerks (115/75) Pull-Ups  


Monday

Sep 15, 2020

Workout of the Day For time 10-8-6 Deadlift (#315/#205) 10-20-30 Burpees Post WOD 60 hollow rocks


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