Workout of the Day – April 30 2014

007

LIFT: Thruster – 3 RM

WOD:

30-20-10

Hang Squat Clean @ 115/75

Box Jumps @ 24/20

Push ups

013

Workout of the Day – April 29 2014

009

LIFT: Push press 3 RM

WOD:

AMRAP in 8

2 HSPU

4 Pull ups

6 OH Lunge @ 45/25

001

Workout of the Day – April 28 2014

015

SKILL: 400m Run for time

WOD:

21-15-9

OH Squat @ 95/65

pull ups

017

Workout of the Day – April 27 2014

007

LIFT: Snatch – 7 x 1

WOD:

AMRAP in 6

10 Box Jumps @ 24/20

5 Paralette pass through

009

Workout of the Day – April 26 2014

003

LIFT: OH Squat – 5 x 2

WOD:

As Partners, each person does the required number of reps. Neither can advance until reps complete. One partner can take on more reps if they want to help. Both run together.

20 Lunges/2 Burpees

18 Lunges/4 Burpees

16 Lunges/6 Burpees

14 Lunges/8 Burpees

Run 200m

12 Lunges/10 Burpees

10 Lunges/12 Burpees

8 Lunges/14 Burpees

6 Lunges/16 Burpees

Run 200m

4 Lunges/18 Burpees

2 Lunges/20 Burpees

004

Workout of the Day – April 25 2014

002

SKILL:  Pistols 5 x 2

WOD:

1-10-1

KB Swings @ 24/16 kg

Box jumps @ 24/20

EMOM 2 burpees

009

Workout of the Day – April 24 2014

008

LIFT: Clean & Jerk – 7 x 1

WOD:

5 Rounds

20 Wall ball @ 20/14

10 Dips

001

Workout of the Day – April 23 2014

001

LIFT: Front Squat – 5 x 2

WOD:

3 Rounds

200m Run

10 Deadlift @ 165/95

10 Body Rows

008

Workout of the Day – April 22 2014

008

SKILL:  Sled push x 2

WOD:

2 RFT

500m Row

40 KB Swings @ 24/16 kg

30 Sit ups

20 Ball slams @ 20/15#

10 Pull ups

013

Workout of the Day – April 21 2014

001

LIFT: Snatch – 7 x 1

WOD:

AMRAP in 7

5 Lunge / leg

10 Push press @ 95/65

50 skips

007