Workout of the Day – July 31 2014

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LIFT: Push Press – 5 RM

WOD:

AMRAP in 12

200m Sprint (Run or Row)

10 Ball slams @ 20/15

-Rest 30 sec.-

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Workout of the Day – July 30 2014

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LIFT: Snatch – 5 RM

WOD:

4 Rounds

5 Ring dips

10 DB Cleans @ 40/25

20 Lunge steps

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Workout of the Day – July 29 2014

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SKILL: Seated sled pull

WOD:

AMRAP in 3

400m Run

Max Burpees

-Rest 1 min-

AMRAP in 3

10 Box Jumps @ 24/20

10 push ups

-Rest 1 min-

AMRAP in 3

10 KB Swings @ 32/24 kg

5 pull ups

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Workout of the Day – July 28 2014

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LIFT: OH Squat – 5 RM

WOD:

5 Rounds

400m Run

2 Rope Climbs

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Workout of the Day – July 26 2014

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LIFT: Thruster – 5 RM

WOD:

AMRAP in 12

5 Deadlift @ 155/95

5 Body Rows

10 Deadlift

10 Body Rows

15 Deadlift

15 Body Rows

20 Deadlift

20 Body Rows

25 Deadlift

25 Body Rows

etc…..

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Workout of the Day – July 25 2014

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SKILL: Atlas Stone Cleans – max load

WOD:

4 Rounds

250m Row

25 Double under’s

10 pull ups

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Workout of the Day – July 24 2014

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LIFT: Jerk – 5 RM

WOD:

100m Sandbag run

Max plank

200m Sandbag Run

Max Handstand

400m Sandbag Run

Max L-sit

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Workout of the Day – July 23 2014

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LIFT: Front Squat – 5 RM

WOD:

10 to 1

KB Swings @ 24/16 kg

Box Jumps @ 24/20″

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Workout of the Day – July 22 2014

008

SKILL: Tire Flips – 1/2 Tabata Interval

WOD:

AMRAP in 15

2 Wall walks

5 pistols per leg

10 sledge swings

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Workout of the Day – July 21 2014

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LIFT: Snatch – 5 RM

WOD:

Partner Tag Team

A) Row 2k

B) AMRAP of 5 Press & 5 Pull ups

Score time and reps. Partner’s switch as needed.

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