9/29

9/29Warm Up 400 m Run / 500 m Row 25 Sit Ups 25 Push Ups 25 Air Squats Dynamic WOD For Time 1 Mile Run / 1800 m Row 100 Push Ups 200 Sit Ups 300 Air Squats 1 Mile Run / 1800 m Row 

9/27

9/27WOD 5 Minute Window 600 m Run 1 Round "Cindy" AMRAP Clean & Jerk (135/95)Rest 5:00 5 Minute Window 400 m Run 2  Rounds "Cindy" AMRAP Clean & Jerk (155/105)Rest 5:00 5 Minute...

9/22

9/22Filthy Fifty On The Run 800 m Run /1200 m Row50 Box Jumps (20/14)50 Jumping Pull Ups 50 KBS (53/35)50 Walking Lunges 50 Knees to Elbow50 Push Press (45/35)50 Back Extensions 50 Wall Balls (20/14)50 Burpees 50 Double Unders (100...

9/16

9/1612 Minute AMRAP15 cal Row 12 Burpee Box Jumps (24/20)9 Clean & Jerks (135/95)

9/15

9/15Warm Up 400 m Run / 500 m Row 20 Push Ups 20 Sit Ups 20 Arm Circles (fwd/bk) PVC & Bandwork Dynamic WOD 2 Rounds for Time 100 Double Unders (300 singles) 400 m Run / 600 m Row 25 Walking Lunges (45/35 Bar...
WORKOUT OF THE DAY