Friday, September 20, 2019

WOD

For Time:
Row 1500m
Run 1500m
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Thursday, September 19, 2019

WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Push ups
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Wednesday, September 18, 2019

WOD

3 Rounds for time of:
6 Clean and Jerks 135/95lbs
12 Toes to Bar
24 Squats
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Tuesday, September 17, 2019

WOD

Strength Day
Deadlift 75% of 1 RM, slight increase each set
5-5-5-5-5 reps
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Monday, September 16, 2019

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Ball shots 20/14lbs
20 Kettle Bell Swings 24/16k
10 Pull ups
10 Dips
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Sunday, September 15, 2019

Rest Day

Saturday, September 14, 2019

Rest Day

Friday, September 13, 2019

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
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ROMWOD

Thursday, September 12, 2019

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
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Wednesday, September 11, 2019

WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
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Tuesday, September 10, 2019

WOD

5 Rounds for time of:
9 Cleans 145lbs/95lbs
45 Double Unders
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Monday, September 9, 2019

WOD

As Many Rounds as Possible in 15 minutes of:
12 Pull ups
36 Kettlebells swings, 24/16k
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