Workout of the Day – January 31 2015

017

SKILL:

3 x max Double under’s

WOD:

3-6-9-12-15-18-21-24-……

T2B

Deadlift @ 225/155

AMRAP in 12

019

Workout of the Day – January 30 2015

014

LIFT:

Deadlift – 1  RM

WOD:

AMRAP in 10

Row 250m

10 T2B

20 KB Swings @ 24/16 kg

004

 

 

Workout of the Day – January 29 2015

001

LIFT:

Press – 3 RM

WOD:

” Karen”

150 Wall Ball @ 20/14

011

Workout of the Day – January 28 2015

002

SKILL:

1000m Row for time

WOD:

AMRAP in 10

10 Hang Power Cleans @ 95/65

20 Double under’s

30 squats

004

Workout of the Day – January 27 2015

003

LIFT:

Back Squat – 3 RM

WOD:

3 Rounds

250m Row

10 man makers @ 30/20

005

Workout of the Day – January 26 2015

006

LIFT:

Bench Press – 5 RM

WOD:

EMOM x 12

Odd: 20 KB Swings @ 24/16kg

Even: 10 pull ups

001

Workout of the Day – January 25 2015

SKILL:

Double under’s – 10-30 reps EMOM for 10 min

WOD:

5 Rounds of 30 second Intervals

OH Lunge @ 45/25

Russian twist @ 16/12 kg

K2E

Rest

001

Workout of the Day – January 24 2015

006

LIFT:

Deadlift – 3 RM

WOD:

5 Rounds

200m Row

20 Wall Ball @ 20/14

010

Workout of the Day – January 23 2015

004

LIFT:

Press – 5 RM

WOD:

“The Ghost” – Happy Birthday Kristin 🙂

6 Rounds

1 min. Cal. Row

1 min. Burpees

1 min. double Under’s

Rest 1 min

008

Workout of the Day – January 22 2015

009

SKILL:

hand balancing drills

WOD:

AMRAP in 8

5 Ring dips

10 box jumps @ 24/20

5 press @ 50% 5RM

011