Workout of the Day – April 30 2016

LIFT:

Press – 5 x 3

WOD:

AMRAP in 10

10 KB Swings @ 32/24 kg

10 Box Jump @ 24/20

10 Ring dips

002

Workout of the Day – April 29 2016

012

LIFT:

Back Squat – 3 x 5

WOD:

3 Rounds

10 Power snatch @ 75/55

15 T2B

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Workout of the Day – April 28 2016

005

SKILL:

400m Run then 200m Farmer Carry

WOD:

AMRAP in 7

3 HSPU

6 Deck Squats

9 Pull ups

018

Workout of the Day – April 27 2016

002

LIFT:

1 snatch pull + 1 squat snatch EMOM x 10

WOD:

3 Rounds – No Timer!

20 Leg Raises

60 sec. plank hold

20 sit ups

005

Workout of the Day – April 26 2016

002

LIFT:

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

WOD:

7 x

5 DB Clean to Thruster @ 40/25

1 suicide

007

Workout of the Day – April 25 2016

012

SKILL:

Shoot thru Drill

WOD:

EMOM x 12

odd: 3 Clean & Jerk @ 165/115

even: 10 Box Jump @ 30/24

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Workout of the Day – April 24 2016

001

LIFT:

Jerk

WOD:

3x

50 Double under’s

20 T2B

10 Goblet squats @ 24/16 kg

002

Workout of the Day – April 23 2016

019

LIFT:

1 Squat Clean + 2 front squat EMOM x 10

WOD:

AMRAP in 20

1 Rope climb

10 KB Swings @ 24/16 kg

20 walking lunges

2 Rope climb

20 KB Swings

40 walking lunges

3 Rope climbs

30 KB Swings

60 walking lunges

022

Workout of the Day – April 22 2016

004

LIFT:

Bench Press – 3 x 5

WOD:

AMRAP in 12

25 ft OH Barbell lunge

8 burpees over bar

25 ft OH barbell lunge

C2B pull ups

017

Workout of the Day – April 21 2016

005

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

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