Workout of the Day – October 31, 2013

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LIFT: Snatch 7 x 1

WOD:

AMRAP in 5

1 Rope climb

5 Deadlift @ 75% 5RM

Rest 2 min then….

AMRAP in 5

10 Double unders

2 HSPU

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Workout of the Day – October 30, 2013

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LIFT: OH Squat 5 x 2

WOD:

5 Rounds

10 Body Rows

20 KB Swings @ 24/16kg

EMOM 1 Rope climb (sub. 3 strict pull ups)

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Workout of the Day – October 29, 2013

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SKILL: pistols / superman squats

WOD:

30 sec. AMRAP squats / 30 sec. Wall sit

30 sec. AMRAP sit ups / 30 sec. V-sit hold

30 sec. AMRAP push ups / 30 sec. plank

Rest 1 min

Complete 3 Rounds

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Workout of the Day – October 28, 2013

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LIFT: Clean & Jerk 7 x 1

WOD:

10-8-6-4-2

Wall ball @ 24/16#

Box Jump @ 24/20

100m sprint

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Workout of the Day – October 27, 2013

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LIFT: Front Squat 5 x 2

WOD:

2-4-6-8-10-12…..

Power Clean @ 135/95

T2B

AMRAP in 18

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Workout of the Day – October 25, 2013

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LIFT: Snatch 7 x 1

WOD:

21-15-9

Deadlift @ 225/155

Strict pull ups

No timer.

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Workout of the Day – October 24, 2013

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LIFT: OH Squat 5 x 2

WOD:

4 Rounds

5 paralette pass through

10 lateral ABMAT hops/side

5 Burpees

Rest 1 min

Time each round. Beat the last rounds time.

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Workout of the Day – October 23, 2013

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SKILL: Skin the Cat 3 x 3

WOD:

4 Rounds

AMRAP 1 min Front Squat @ 95/65

AMRAP 1 min Double unders

Rest 60 sec / 45 sec/ 30 sec

Score total reps

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Workout of the Day – October 22, 2013

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LIFT: Clean & Jerk 7 x 1

WOD:

AMRAP in 7

10 Tuck jump Burpees

20 Double unders

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Workout of the Day – October 21, 2013

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LIFT: Front Squat 5 x 2

WOD:

5 Rounds

5 Ring push ups

5 Power Cleans

5 Jerk

5 Broad Jumps

Score Load.

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