Workout of the Day – January 31 2014

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LIFT:

Thrusters 5 x 2

WOD:

Tabata (alternate between exercises)

Hollow Rock / Superman Rock

Rest 1 min

Ring plank / Russian twist

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Workout of the Day – January 30 2014

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SKILL:

30 Double unders E.M.O.M. x 10 min

WOD:

4 RFT

250m Row

10 push ups

10 OH Lunge w/ barbell

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Workout of the Day – January 29 2014

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LIFT:

Clean & Jerk 7 x 1

WOD:

2-10-2

KB Snatch per arm @ 24/16kg

Sprawls

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Workout of the Day – January 28 2014

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LIFT:

Front Squat 5 x 2

WOD:

AMRAP in 10

2 HSPU

4 Pull ups

6 Box Jumps @ 24/20″

8 KB Swings @ 32/24 kg

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Workout of the Day – January 27 2014

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SKILL:

2 min max Double unders

WOD:

Open WOD 11.2

AMRAP in 15

9 Deadlift @ 155/100

12 Hand release push ups

15 Box jumps @ 24/20″

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Workout of the Day – January 26 2014

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LIFT:

Snatch 7 x 1

WOD:

5 Rounds

1 min AMRAP sledge swings

1 min AMRAP Row (for calories)

1 min AMRAP T2B

Rest 1 min

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Workout of the Day – January 25 2014

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LIFT:

OH Squat 5 x 2

WOD:

“KAREN”

150 Wall ball @ 20/14#

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Workout of the Day – January 24 2014

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SKILL:

3 x max Double unders

WOD:

AMRAP in 3

3 Hang Power Snatch @ 115/75

3 Over bar Burpees

Rest 2 min, then…

AMRAP in 3

6 Box jumps @ 24/20″

6 Squats

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Workout of the Day – January 23 2014

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LIFT:

Clean & Jerk 7 x 1

WOD:

6 RFT

5 Thrusters @ 115/75

10 Push ups

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Workout of the Day – January 22 2014

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LIFT:

Front Squat 5 x 2

WOD:

AMRAP in 9

3 Pendlay Row @ 135/95

6 Pull ups

12 Double unders

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