WOD

Workout of the Day Dumbbell “Lynne” 5 rounds Max reps DB bench press (.6 / .4 BW) Max reps pullups *no rest between BP and pullups, rest as necessary between rounds *score total reps  
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Pre WOD 2 X 5 rounds of… 10 behind he head BB tricep extensions 10 BB curls *do each set of 100 reps without putting bar down Workout of the Day For time 21 front squats (#135/#95) 21 KB swings (32kg/24kg) 30 cal Assault bike 15 FS 15 KB swings 30 cal Assault bike 9 FS 9 KB swings 30 cal Assault bike
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Workout of the Day 40 minutes as many rounds as possible 400 run 3 rope climbs 500 meter row 15 ring pushups  
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Pre WOD Bench press 5 X 10 Workout of the Day For time 1000 meter row, then… 30 DB snatches (#50/#35) 15 burpee box jumps 20 DB snatches 10 burpee box jumps 10 DB snatches 5 burpee box jumps  
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Workout of the Day With a partner 7:00 P1: 200 meter run P2: AMRAP burpees 3:00 rest 7:00 P1: 15/12 calorie Assault bike P2: AMRAP kettlebell swings (24kg/16kg) 3:00 rest 7:00 P1: 50 double unders P2: AMRAP toes to bar
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