Workout of the Day – March 30 2015

003

LIFT:

1 Clean + 2 Front squat EMOM for 10 min.

WOD:

5x

8 T2B

8 Push Jerk @ 155/105

8 Pull ups

005

Workout of the Day – March 29 2016

015

SKILL:

Atlas Stones

WOD:

5x

2 Rope climbs

8 Back squat @ 85% of 5 RM

016

Workout of the Day – March 28 2016

004

LIFT:

Bench Press – 3 x 5

WOD:

10-15-20-25

KB Swings @ 24/16

Mountain climbers per leg

Box Jumps @ 24/20

Ball slams @ 20/15

001

Workout of the Day – March 26 2016

LIFT:

Deadlift – 1 x 5

WOD:

AMRAP in 9

21 Wall ball @ 20/14

15 Double under’s

9 Body rows

001

 

Workout of the Day – March 25 2016

006

Easter Egg Hunt Team Workout

Teams of 4 – AMRAP in 20

Eggs found determine the WOD

020

Workout of the Day – March 23 2016

004

LIFT:

Back squat – 3×5

WOD:

AMRAP in 15

HSPU 1-2-3-4-5-etc

155/115 Clean 2-4-6-8-10-etc

006

Workout of the Day – March 22 2016

003

SKILL:

Handstand, HSPU, HS walk practice

WOD:

4x

2 Core complex

250m Row

016

Workout of the Day – March 21 2016

007

LIFT:

1 snatch pull + 1 squat snatch EMOM for 10 min.

WOD:

AMRAP in 20

15 Body rows

30 KB Swings @ 32/24 kg

15 Burpee pull ups

30 Wall ball 2 20/14

15 C2B pull ups

30 OH Lunges @ 45/25

008

Workout of the Day – March 20 2016

006

LIFT:

3 snatch grip push press + 1 OH Squat EMOM x 10

WOD:

21 DB Thrusters @ 35/25

40 Double under’s

15 DB Thrusters

40 Double under’s

9 DB Thrusters

40 Double under’s

010

Workout of the Day – March 19 2016

003

SKILL:

Rope Climbs

WOD:

AMRAP in 14

10 burpees

30 squats

60 sec. HS hold