Workout of the Day – February 28 2014

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LIFT: Bench Press 1 RM

WOD:

1 -10 – 1

Box Jumps @ 24/20

Sprawls

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Workout of the Day – February 27 2014

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LIFT: Deadlift 1 RM

WOD:

“Baseline” – Revisited

500m Row

40 squats

30 sit ups

20 push ups

10 pull ups

(If you want more today – go back up the chipper)

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Workout of the Day – February 26 2014

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SKILL: 2000m Row

WOD:

50 Back squat @ 135/95

25 pull ups

50 Box jump @ 24/20

25 shoulder to overhead @ 135/95

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Workout of the Day – February 25 2014

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LIFT: Press – 1 RM

WOD:

3RFT

10 OH Squat @ 95/65

20 sit ups

30 Double unders

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Workout of the Day – February 24 2014

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LIFT: OH Squat – 3 RM

WOD:

50 ft. OH Lunge @ 45/25

25 Push press @ 95/65

50 ft. OH Lunge

25 Body Rows

50 ft. OH Lunge

– for time –

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Workout of the Day – February 23 2014

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SKILL: 5 x 100m Row sprints

WOD:

5 Sandbag cleans

5 Over Sandbag Burpees

10 Sandbag cleans

10 Over Sandbag Burpees

15 Sandbag cleans

15 Over Sandbag Burpees

20 Sandbag cleans

20 Over Sandbag Burpees

etc……

AMRAP in 12

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Workout of the Day – February 22 2014

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LIFT: Thruster – 3 RM

WOD:

Teams of 3

3000m Row

200 T2B

300 Push ups

400 Wall ball @ 20/14

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Workout of the Day – February 21 2014

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LIFT: Front squat – 3 RM

WOD:

AMRAP in 5

5 pull ups

5 push press @ 95/65

REST 2 min

1000m Row for time

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Workout of the Day – February 20 2014

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Skill: 500m Row

WOD:

Tabata these….

K2E

KB Swing @ 24/16kg

plank

Ball slams @ 20/15

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Workout of the Day – February 19 2014

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LIFT: Snatch – 1 RM

WOD:

5 RFT

5 Burpees over bar

7 Front squats @ 95/65

9 C2B Pull ups

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