Workout of the Day – June 30 2014

004

SKILL: Max Handstand

WOD:

“Filthy Fifty”

50 Box Jump @ 24/20

50 Jumping pull ups

50 KB Swings @ 24/16 kg

50 walking lunge steps

50 K2E

50 Push press @ 45/30

50 supermans

50 Wall ball @ 20/14

50 Burpees

50 Double under’s

CAP 30 min.

014

Workout of the Day – June 29 2014

008

LIFT: Front Squat – 5 x 2

WOD:

AMRAP in 12

3 Tire flips

6 Burpees

9 Box Jumps

001

Workout of the Day – June 28 2014

002

LIFT: TGU 5-4-3-2-1

WOD:

1/2 Cindy

AMRAP in 10

5 Pull ups

10 push ups

15 Squats

007

Workout of the Day – June 27 2014

002

SKILL: Handstand practice

WOD:

Barbell Complex – AMRAP in 20

1 Deadlift

1 Power Clean

1 Front Squat

1 Split Jerk

006

Workout of the Day – June 26 2014

001

LIFT: Snatch – 7 x 1

WOD:

4 Rounds

10 T2B

20 Russian twist @ 16/12 kg

30 Double under’s

003

Workout of the Day – June 25 2014

001

LIFT: OH Squat – 5 x 2

WOD:

AMRAP in 15

20 walking lunges

10 body rows

5 pull ups

002

Workout of the Day – June 24 2014

025

SKILL: 3 x max HSPU

WOD:

4 Rounds – 30 sec. work/30 sec. rest

Row for meters

KB Snatch – Left

Broad Jumps

KB Snatch – R

001

Workout of the Day – June 23 2014

017

LIFT: Clean & Jerk – 7 x 1

WOD:

EMOM x 10

3 T2B

3 shoulder to Overhead @ 135/95

020

Workout of the Day – June 22 2014

004

LIFT: Front Squat – 5 x 2

WOD:

6 Rounds

5 Sandbag cleans

50m Sandbag carry

10 push ups

001

Workout of the Day – June 21 2014

005

SKILL: Handstand / HS walk practice

WOD:

Partner’s – 5 Rounds

A) Row 200m , then 20 Ball Slams @ 20/15

B) Row 200m , then 20 Ball slams

One person working at a time. One round is complete when both partners have completed their work.

005