Workout of the Day – February 28 2015

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SKILL:

Partner 3000m Row

WOD:

4 Rounds

10 T2B

20 KB Swings @ 24/16 kg

30 Double under’s

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Workout of the Day – February 27 2015

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LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 10

5 press @ 95/65

10 push press

5 pull ups

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Workout of the Day – February 26 2015

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LIFT:

Bench Press – 3 x 5

WOD:

EMOM x 12

odd: 10 Body Rows

even: 15 Box jump @ 24/20

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Workout of the Day – February 25 2015

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SKILL:

Agility ladder drills

WOD:

5 Rounds

10 OH Lunges @ 45/25

15 sit ups

250m Row

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Workout of the Day – February 24 2015

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LIFT:

Deadlift – 5 RM

WOD:

21-15-9

Burpees

Wall balls @ 20/14

Workout of the Day – February 23 2015

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LIFT:

Press – 5 x 3

WOD:

AMRAP in 15

5 sprawls

10 goblet squats @ 24/16 kg

15 KB Swings @ 24/16 kg

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Workout of the Day – February 22 2015

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SKILL:

HSPU – 5-4-3-2-1

WOD:

AMRAP in 9

3 Power Snatch @ 95/65

6 OH Squat

9 pull ups

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Workout of the Day – February 21 2015

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LIFT:

Back Squat – 3  x 5

WOD:

Teams of 3 – 1 athlete working at a time

100 pull ups

200 push ups

300 squats

4000m Row

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Workout of the Day – February 20 2015

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LIFT:

Bench Press – 3 x 5

WOD:

10 to 1

Ball slams @ 20/15

Box Jumps @ 24/20

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Workout of the Day – February 19 2015

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SKILL:

150 KB Swings for time

WOD:

5 Rounds

5 Power Cleans

10 Thrusters

5 Strict pull ups

– no timer – post load –

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