Workout of the Day – October 31 2015

004

LIFT:

Bench press – 3 RM

WOD:

“The Ghost”

6 Rounds

1 min AMRAP Cal Row

1 min AMRAP burpees

1 min AMRAP Double under’s

Rest 1 min

002

Workout of the Day – October 30 2015

013

SKILL:

pull ups – 5 x 3 strict or weighted

WOD:

EMOM x 15 min

1 Power clean @ 135/95

1 Hang squat clean

001

Workout of the Day – October 29 2015

001

LIFT:

Deadlift – 3 RM

WOD:

AMRAP in 8

5 HSPU

25 Double under’s

010

Workout of the Day – October 28 2015

001

LIFT:

Press – 3 RM

WOD:

1 min AMRAP SLDL @ 95/65

1 min AMRAP KB Swings @ 24/16 kg

1 min AMRAP Pendlay Row @ 95/65

Rest 1 min

– Complete 4 Rounds –

005

Workout of the Day – October 27 2015

004

SKILL:

30 Turkish Get ups

WOD:

3 Rounds

400m Run

15 V ups

005

Workout of the Day – October 26 2015

001

LIFT:

Back Squat – 3 RM

WOD:

EMOM x 10 min.

odd: 20 push press @ 115/75

even: 20 sandbag lunges @ 45/25

009

Workout of the Day – October 25 2015

LIFT:

Snatch – 3 RM

WOD:

3 Rounds

10 hang Power Snatch @ 75% of 3RM

20 Box Jump Overs @ 24/20

400m Run

 

Workout of the Day – October 24 2015

010

SKILL:

500m Row for time

WOD:

5 Rounds

10/5 Pull ups

15 Wall ball @ 20/14

30 Double under’s

014

Workout of the Day – October 23 2015

011

LIFT:

OH Squat – 3 RM

WOD:

3 Rounds

50 KB Swings @ 24/16 kg

50 Cal. Row

004

Workout of the Day – October 22 2015

001

LIFT:

Jerk – 3 RM

WOD:

36-24-12 Sit ups

18-12-6 H/R Push ups

200m Sandbag Run after each round

009