Workout of the Day – May 31 2014

004

SKILL: 400m sprint – for time

WOD:

AMRAP in 9

10 Front Squat @ 155/105

20 Ball Slams @ 20/15

30 Double unders

005

Workout of the Day – May 30 2014

003

LIFT: Push Press – 5 RM

WOD:

400m Run

20 Power Snatch @ 115/75

400m Run

20 Hang Power Snatch @ 115/75

400m Run

004

Workout of the Day – May 29 2014

003

LIFT: Thruster – 1 RM

WOD:

4 Rounds

Run 800m

2 Rope climbs

005

Workout of the Day – May 28 2014

001

SKILL: 3 x Sled Push

WOD:

AMRAP in 12

10 Pendlay Row @ 95/65

30 Squats

002

Workout of the Day – May 27 2014

005

LIFT: Snatch – 7 x 1

WOD:

5 Rounds

5 K2E

10 Russian twist / side @ 16/12kg

25 Double under’s

009

Workout of the Day – May 26 2014

001

LIFT: OH Squat – 5 x 2

WOD:

AMRAP in 14

15 Wall ball @ 20/14

10 OH Lunge steps w/ med. ball

Run 200m w/ med. ball

004

Workout of the Day – May 25 2014

009

SKILL: 400m Run for time

WOD:

5 Rounds

7 Burpees

5 Box Jumps @ 30/24

3 Muscle ups

011

Workout of the Day – May 24 2014

021

LIFT: Clean & Jerk – 7 x 1

WOD:

Partner’s complete AMRAP in 14

Partner A) 10 Body Rows & 5 HSPU

Partner B) max Double under’s until Partner A is done

Alternate.

022

Workout of the Day – May 23 2014

012

LIFT: Front Squat – 5 x 2

WOD:

3 Rounds

400m Run

30 foot Bear walk

15 pull ups

016

Workout of the Day – May 22 2014

002

SKILL: 400m Run for time

WOD:

EMOM x 18

Odd = 6 thrusters @ 115/75

Even = 12 T2B

003