Workout of the Day – May 31 2015

012

LIFT:

Press 5×5

WOD:

“The Unicorn”

4x

7  Thrusters @ 115/75

14 Ball slams @ 20/15

21 Double under’s

013

Workout of the Day – May 30 2015

SKILL:

Sled Push 50m x 3

WOD:

5x

10 dips

20 mountian climbers per leg

10 press @ 75/45

008

Workout of the Day – May 29 2015

006

LIFT:

Back Squat 5 x 10 @ 135/95

WOD:

AMRAP in 12

200m Run

50 KB Swings @ 24/16

007

 

Workout of the Day – May 28 2015

009

SKILL:

Double under’s – EMOM x 10 (10-20-30 etc..)

WOD:

AMRAP in 12

1 Snatch 95/65

2 OH Lunge with BB

10 V ups

001

Workout of the Day – May 27 2015

002

LIFT:

2 Snatch EMOM for 10 min

WOD:

5x

10 Wall ball @ 24/16

100m Sprint

 

Workout of the Day – May 26 2015

002

SKILL:

Foot Frenzy

WOD:

“The Bear Complex”

7 Sets of…..

Power Clean

Front Squat

Push Press (to back rack)

Back Squat

Push Press (to front rack)

…..Without putting the bar down. Every time you put the bar down within a round = 10 burpees

Complete 5 Rounds. Rest between as needed. Add weight each round. Score load.

017

Workout of the Day – May 25 2015

005

LIFT:

OH Squat – 5 x 5

WOD:

AMRAP in 10

5 Renegade Rows @ 30/20

20 Double under’s

008

Workout of the Day – May 24 2015

SKILL:

Quadripedal Tag

WOD:

5 Rounds

6 pistols

9 Pendlay Row  @ 135/95

12 KB Swings @ 32/24 kg

For quality!

Workout of the Day – May 23 2015

006

LIFT:

3 Cleans EMOM for 10 min

WOD:

Partner AMRAP in 12 min.

A) 100m Sprint

B) plank hold

-alternate every time-

007

Workout of the Day – May 22 2015

002

SKILL:

Windmills 5-4-3-2-1

WOD:

AMRAP in 20

5 R-KB Snatch @ 24/16 kg

5 R-OH Lunge

10 Supermans

4 L-KB Snatch

5 L-OH Lunge

10 V to Hollow body

003