Workout Of the Day

Thursday, January 2, 2020

For time:
800m Run
5 Right arm shoulder to overhead (50#/35#)
5 Left arm shoulder to overhead (50#/35#)
600m Run
10 Shoulder to overhead (155#/105#)
400m Run
20 Dips
200m Run
40 Push ups

Wednesday, January 1, 2020

Rest / Make-up / Mobility

Tuesday, December 31, 2019

Row 5K with a partner for time.
Max KB swings (53#/35#)

Monday, December 30, 2019

Rest / Make-up / Mobility

Sunday, December 29, 2019

For total time.
21-15-9 reps of:
Hang Power snatch (95#/65#)
27 Double unders after each set
-THEN-
21-15-9 reps of:
Hang Power clean(95#/65#)
27 Double unders after each set
-THEN-
21-15-9 reps of:
Push press (95#/65#)
27 Double unders after each set

Saturday, December 28, 2019

For time:
100m Walking lunge
25 Toes to bar
100m Walking lunge
5 Rope climb
100m Walking lunge
25 Burpees
100m Walking lunge
25 Box jumps (24″/20″)

Friday, December 27, 2019

Rest / Make-up / Mobility

Thursday, December 26, 2019

5 Rounds for time of:
9 Thrusters (95#/65#)
9 Pull ups

Wednesday, December 25, 2019

Merry Christmas

Tuesday, December 24, 2019

Team Elf WOD
3 Rounds for time of:
Elf #1 – 20 Calorie assault bike, 10 Deadlift (225#/155#)
Elf #2 – 320’ Sled drag (185#/135#)
Elf #3 – Rest

-THEN-

3 Rounds for time:
Elf #1 – 10 Bench press (155#/105#), 20 Burpees
Elf #2 – 320’ Bear hug sandbag carry (135#/95#)
Elf #3 – Rest