Workout of the Day – April 28 2015

SKILL:

400m Run

WOD:

“Cindy”

5 pull ups

10 push ups

15 squats

AMRAP in 20

Workout of the Day – April 27 2015

008

LIFT:

Press 5 x 3

WOD:

5 Rounds

10 Body rows

20 KB Swings @ 24/16 kg

30 Double under’s

009

Workout of the Day – April 26 2015

015

SKILL:

Sled Push

WOD:

5x

10 snatch @ 75/55

30 sec. chin up hold

10 snatch

60 sec. plank hold

-20 min Cap-

017

Workout of the Day – April 25 2015

007

LIFT:

Back Squat 3 x 5

WOD:

AMRAP in 2 min. Tuck Jump Burpees

Rest 30 sec.

AMRAP in 2 min. Mountian Climbers

Rest 30 sec.

Run 400m for time

001

Workout of the Day – April 24 2015

013

SKILL:

Rope climbs – max ascents in 2 min.

WOD:

EMOM x 15

1 Power clean @ 115/75

2 Beggars

3 Push Press

015

Workout of the Day – April 23 2015

006

LIFT:

2 Snatch EMOM for 10 min

WOD:

AMRAP in 9

2 Muscle ups (pull ups + dips)

4 Push press @ 135/95

60 Double under’s

007

Workout of the Day – April 22 2015

004

SKILL:

Running drills

WOD:

15-12-9

Deadlift @ 225/155

Strict pull ups

006

Workout of the Day – April 21 2015

006

LIFT:

OH Squat 5 x 2

WOD:

AMRAP in 10

5 T2B

10 squat jumps

20 slingshots @ 16/12 kg

007

Workout of the Day – April 20 2015

011

SKILL:

Core Complex x 10

WOD:

3 Rounds

10 Weighted step ups per leg @ 2×45/2×25

15 push ups

500m Row

012

Workout of the Day – April 19 2015

009

LIFT:

3 Cleans EMOM for 10 min (50-60%)

WOD:

“Swinging Annie”

50-40-30-20-10

KB Swings @ 24/16 kg

Double under’s

011