Workout of the Day – July 31 2015

LIFT:

Clean & Jerk – 7 x 1

WOD:

50 KB Swings @ 24/16 kg

then….

15-12-9

Hang Power Cleans @ 135/95

Sprawls

then…..

50 KB Swings

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Workout of the Day – July 30 2015

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LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 9

9 Burpees

15 DB Thrusters @ 30/20

21 Double under’s

023

Workout of the Day – July 29 2015

003

SKILL:

pull ups – 5 x 3

WOD:

AMRAP in 10

2 wall walk

4 alternating pistols

8 Pendlay row 2 115/75

005

Workout of the Day – July 28 2015

003

LIFT:

Deadlift – 3 RM

WOD:

AMRAP in 7

200m Run

15 Ball slams @ 20/15

10 Russian twist / side @ 16/12 kg

008

Workout of the Day – July 27 2015

007

LIFT:

Press – 5 x 5

WOD:

EMOM x 12

1 Clean

3 Front Squat

1 Jerk

019

Workout of the Day – July 25 2015

003

SKILL:

Tire Flips

WOD:

4 Rounds

240 m Row

12 OH Squat @ 115/75

6 Burpees

002

Workout of the Day – July 24 2015

003

LIFT:

Back Squat – 5 x 5

WOD:

7 Rounds

7 DB Cleans @ 45/30

7 push ups

14 double under’s

001

Workout of the Day – July 23 2015

023

LIFT:

Clean & Jerk – 7 x 1

WOD:

5 Rounds

5 Tire Flips

200m Run

032

 

Workout of the Day – July 22 2015

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SKILL:

AMRAP in 3 min KB Swings @ 24/16 kg

WOD:

EMOM for 16 min

8 V-ups

8 Box Jumps

005

Workout of the Day – July 21 2015

001

LIFT:

OH Squat – 5 x 2

WOD:

EMOM for 10 min

1 Squat Clean @ 85% IRM

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