Workout of the Day – September 30 2014

007

LIFT: Push press – 1 RM

WOD:

EMOM x 10

2 Deadlift @ 75% 1RM

009

Workout of the Day – September 29 2014

005

LIFT: Jerk – 1 RM

WOD:

2 Rounds

1 min skipping

1 min AMRAP ball slams @ 20/15

1 min skipping

1 min AMRAP V to Hollow body

-Rest 1 min-

008

Workout of the Day – September 28 2014

SKILL: 3 x max reps Double under’s

WOD:

3 Rounds

25 wall ball @ 20/14

10 Clean & Jerk @ 135/95

001

Workout of the Day – September 27 2014

011

LIFT: Clean – 1 RM

WOD:

HK2E             10-8-6-4-2

Broad Jumps 5-4-3-2-1

012

 

Workout of the Day – September 26 2014

005

LIFT: Snatch – 1 RM

WOD:

21-15-9

Power Snatch @ 95/65

pull ups

003

Workout of the Day – September 25 2014

005

SKILL: 3 x 10 pistols

WOD:

5 Rounds

100m Run

10 Ball slams

20 KB Swings@ 28/20 kg

001

Workout of the Day – September 24 2014

001

LIFT: OH Squat – 1 RM

WOD:

5 Rounds

10 sec. L-hang / L-sit

10 KB touch plank per hand

10 Wt. step ups @ 90/50

003

Workout of the Day – September 23 2014

007

LIFT: Clean & Jerk – 1 RM

WOD:

2 Rounds

20 Front squat @ 95/65

15 push ups

10 lunges per leg

– Rest 1 min –

001

Workout of the Day – September 22 2014

003

SKILL: 5 Rope climbs

WOD:

3 Rounds

750m Row

15 Ball slams @ 20/15

15 Box Jumps @ 24/20

006

Workout of the Day – September 21 2014

004

LIFT: Front Squat – 1 RM

WOD:

15-12-9 Ground to overhead @ 135/95

200m Run between sets

005