Workout of the Day

Apr
21
WOD 4/22/18

5 rounds of:

10 strict hand stand push ups

100' bear crawl

15 strict pull ups

20 abmat sit ups

25 kettlebell swings 53/35


Apr
20
WOD 4/21/18

For time:

Run 3 laps

50 wall ball shots 20/14

25 dips

Run 2 laps

40 wall ball shots 20/14

20 dips

Run 1 lap

30 wall ball shots 20/14

15 dips


Apr
19
WOD 4/20/18

Hang squat snatch 3-2-1 reps x 3 waves AHAP

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30-20-10 reps for time of:

Hang power snatch 95/65

Box jumps 24"


Apr
18
WOD 4/19/18

30:00

Sled pull AHAP

5 shoulder press AHAP

15 GHD sit ups

*Rest appropriately


Apr
17
WOD 4/18/18

Complete as many rounds as possible in 3 minutes of:

3-6-9 reps of

Front squats 115/85

Ball slams 40/30

*Rest 1:30 and repeat 5 total cycles


Apr
16
WOD 4/17/18

"Grace"

For time:

30 clean and jerks 135/95


Apr
15
WOD 4/16/18

Back squat 5-3-1 reps x 3 waves AHAP

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40-30-20 reps for time of:

Walking lunges 53/35

Abmat sit ups

Kettlebell swings 53/35


Apr
14
WOD 4/15/18

18.3

2 rounds for time of (20:00 cap)

100 double unders

20 overhead squats 115/80

100 double unders

12 muscle ups

100 double unders

20 dumbbell snatch 50/35

100 double unders

12 bar muscle ups


Apr
13
WOD 4/14/18

Whole Life Challenge WOD

Complete as many rounds as possible in 10 minutes of:

2 power cleans

2 front squats

2 shoulder to overhead

*155/105


Apr
12
WOD 4/13/18

For time:

300 meter run + 5 rounds of Cindy

300 meter run + 4 rounds of Cindy

300 meter run + 3 rounds of Cindy

300 meter run + 2 rounds of Cindy

300 meter run + 1 round of Cindy


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