Tuesday, October 29, 2024

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Monday, October 28, 2024

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Sunday, October 27, 2024

Rest Day

Saturday, October 26, 2024

Rest Day

Friday, October 25, 2024

WOD

Row for 15 minutes
Post distance completed:
next
Complete a ROMWOD

Thursday, October 24, 2024

WOD

 21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees


Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

Wednesday, October 23, 2024

WOD

 Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
Post loads to comments

Tuesday, October 22, 2024

WOD

For Time:
20-16-12
Assault Bike (cal)
Kettle bell swings 24/16k
Post time to workouts

Monday, October 21, 2024

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Post time to comments:
complete a ROMWOD after your workout

Sunday, October 20, 2024

Rest Day

Saturday, October 19, 2024

Rest Day

Friday, October 18, 2024

WOD

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
Post loads to comments.