Workout of the Day – September 30 2015

002

SKILL:

Sled Push 2-3 x for 50 feet

WOD:

AMRAP in 15

5 G2OH @ 185/135

10 G2OH @ 155/105

15 G2OH @ 115/85

20 G2OH @ 105/75

25 G2OH @ 95/65

30 G2OH @ 85/55

007

 

Workout of the Day – September 29 2015

009

LIFT:

Back Squat – 3 x 5

WOD:

Tabata……

slam balls @ 20/15

Mountain climbers

burpees

010

 

Workout of the Day – September 28 2015

008

LIFT:

Snatch – 7 x 1

WOD:

3 Rounds

15 HSPU

30 Double under’s

60 Calorie Row

– 14 min cap –

011

Workout of the Day – September 27 2015

010

SKILL:

1200m Run

WOD:

5 Rounds

10 sit ups

10 push ups

40 double under’s

012

Workout of the Day – September 26 2015

003

LIFT:

OH Squat – 5 x 2

WOD:

5 Rounds

20 goblet squat @ 24/16 kg

10 weighted step ups

10 slingshots

009

Workout of the Day – September 25 2015

006

LIFT:

Clean & Jerk – 7 x1

WOD:

20-18-16-14-12-10-8-6-4-2 KB Swings @ 24/16 kg

10-9-8-7-6-5-4-3-2-1 Burpees

001

Workout of the Day – September 24 2015

004

SKILL:

HSPU / Handstand hold / Frog stand

WOD:

20 min EMOM

2 Hang Clean

1 Split Jerk

005

Workout of the Day – September 23 2015

002

LIFT:

Front Squat – 5 x 2

WOD:

AMRAP in 8

6 Pendlay Row @ 115/75

24 Double under’s

004

Workout of the Day – September 22 2015

007

LIFT:

Bench Press – 3 x 5

WOD:

36*-24*-12

Hollow Rocks

Russian twist per side @ 16/12 kg

* between sets Run 100m with sandbag @ 45/25#

011

Workout of the Day – September 21 2015

004

SKILL:

Double under’s – EMOM  for 10 min

WOD:

6 Rounds

10 Deadlift @ 115/75

8 Power clean

6 Front Rack Lunges

021