Workout of the Day – March 31 2014

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SKILL: max Ring Dips

WOD:

AMRAP in 10

5 Burpees

10 Wall ball @ 20/14

15 Double unders

013

Workout of the Day – March 30 2014

006

LIFT: OH Squat – 5 x 2

WOD:

10 to 1

Burpees

Box Jumps @ 24/20″

007

Workout of the Day – March 29 2014

007

LIFT: Clean & Jerk – 7 x 1

WOD:

EMOM x 14 min

Odd: 10 Push ups

Even: 20 Jump Squats

008

Workout of the Day – March 28 2014

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SKILL: 3 x max Ring dips

WOD:

500m – 400m – 300m – 200m – 100m Row

20 – 30 – 40 – 50 – 60 KB Swings @ 24/16 kg

5 – 10 – 15 – 20 – 25 push ups

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Workout of the Day – March 27 2014

001 

LIFT: Front Squat – 5 x 2

WOD:

AMRAP in 5

10 Hollow Rock

20 Double unders

REST 2 min

2 min AMRAP Burpees

001

Workout of the Day – March 26 2014

011

LIFT: Snatch – 7 x 1

WOD:

EMOM add 2 reps until unable to complete

Wall ball @ 20/14

T2B

012

Workout of the Day – March 25 2014

003

SKILL: 2 x sled push

WOD:

21-15-9

Power clean @ 135/95

Burpees

005

Workout of the Day – March 24 2014

009

LIFT: OH Squat – 5 x 2

WOD:

Partner’s complete

100 pull ups

100 KB Swings @24/16 kg

100 Double unders

100 OH Squats @ 95/65

010

Workout of the day – March 23 2014

001

LIFT: Clean & Jerk – 7 x 1

WOD:

20 Calorie Row

30 Burpees on plate

40 KB Swings @ 24/16 kg

30 pull ups

20 OH walking lunge steps per leg @ 45/25

004

Workout of the Day – March 22 2014

002

SKILL: 3 x max ring dips

WOD:

Partner’s – AMRAP in 12

A) 10 Body Rows & 15 Med Ball Rebound sit ups

B) Plank

Alternate each round

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