Workout of the Day – October 31 2014

008

Happy Halloween!!

Deadlift  – 5 RM

“The Ghost”

6 Rounds

1 min. Row for calories

1 min. burpees

1 min. Double under’s

010

Workout of the Day – October 30 2014

007

SKILL: Agility ladder drills

WOD:

30 pull ups

30 box jumps @ 24/20″

30 stiff leg deadlifts @ 75/55

30 jump squats

30 body rows

002

Workout of the Day – October 29 2014

010

LIFT: Back Squat – 3 x 5

WOD:

4 x

1 Rope Climb

5 skin the cat

10 alternating pistols

011

Workout of the Day – October 28 2014

 

LIFT: Press – 5 x 3

WOD:

AMRAP in 10

7 Hand release push ups

14 Front squats @ 135/95

21 squat thrusts

003

Workout of the Day – October 27 2014

006

SKILL: 400m Run for time

WOD:

5 Rounds

6 Push press @ 95/65

12 Back Squat @ 95/65

24 Mountain climbers

015

Workout of the Day – October 26 2014

003

LIFT: Snatch – 7 x 1

WOD:

AMRAP in 12

3 wall walks

6 Body rows

9 DB snatch (alternating) @ 45/30

004

 

Workout of the Day – October 25 2014

020

LIFT: OH Squat – 5 x 2

WOD:

AMRAP in 8

5 pull ups

10 Deadlift @ 185/135

15 Box jumps @ 24/20″

001

Workout of the Day – October 24 2014

011

SKILL: Tabata Ring plank / touch plank

WOD:

10-9-8-7-6-5-4-3-2-1

OH Squat @ 95/65

Burpees

Workout of the Day – October 23 2014

005

LIFT: Clean & jerk – 7 x 1

WOD:

5 Rounds

10 Wall ball @ 20/24

Max Double under’s

-score Double under’s-

006

Workout of the Day – October 22 2014

008

LIFT: Front Squat – 5 x 2

WOD:

AMRAP in 14

7 Push press @ 115/85

14 Box Jumps @ 24/20″

7 T2B

009